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Olive Nutritional Information
California Ripe Olives have only two grams of fat in a 15 gram serving, with the majority of fat coming from monounsaturated fat and part of the remaining fats being essential fatty acids. One serving contains only three percent of your total fat intake for the day. Contrary to what you may think, olives are not high in calories. In fact, an extra large Black Ripe Olive has only seven calories - and a serving equal to only 25 calories! This makes olives an ideal snack or ingredient for adding flavor and variety to the lower fat meals you prepare.
Olive Goodness
Olives are as good for you as they taste. While most folks never considered this to be true about olives, the fact is that olives are packed full of goodness.
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Calories
Olives are a great choice for a low-calorie snack or recipe ingredient. They add flavor and variety with only 7 calories per extra large olive (21 calories per serving). Most folks think olives have more calories than other foods. Recent research reveals that many consumers think black ripe olives have more than five times the number of calories than they actually have. The truth is olives are a great low calorie food. This just goes to show that not everything that tastes good has too many calories.
Fat & Cholesterol
At only 2.5 grams of fat per serving (4 Large olives), olives are a great low fat alternative to traditional snacks. Not only are olives a low fat food, but they are an excellent source of the good fats that help lower the bad cholesterol.
The fatty acids in olives are highly monounsaturated. The 2 grams of fat in a ½ ounce serving of olives are 75% monounsaturated. Monounsaturated fats such as olive oil has been found not to have the artery damaging LDL-cholesterol, and to leave the beneficial HDL-cholesterol level unaffected or even at a higher level. Also, olives are a cholesterol-free food.
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