Even though olives have a high fat content of 15 to 35 percent, they are an excellent source of oleic acid (an omega-9 monounsaturated fatty acid). Since olives contain mixed tocopherols, they are also a good source of vitamin E. Olives and their oil contain many unique phenolic and aromatic compounds, including oleuroperin and flavonoids.
Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives – once absorbed up into the body and transported to our cells – can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.
In terms of their phytonutrient content, olives are nothing short of astounding. Few high-fat foods offer such a diverse range of antioxidant and anti-inflammatory nutrients – some of which are unique to olives themselves.
Nutritional Value of Black Olives
Amount of Black Olives: 1 cup
Total Weight of Black Olives: 100 g
|Total Calories||300 (1256 KJ)|
|Calories From Carbohydrate||66.7 (279 KJ)|
|Calories From Fat||233 (976 KJ)|