are olive pits good for you

Whether you're eating them whole as a snack or chopping them to top a salad or pizza, black olives add a bit of extra nutrition to your diet. The specific structures in which the olive pits were discovered were "In order to eliminate their bitterness you need to cure them. Olives are an excellent source of gut-friendly fiber and healthy fats that power If you want to offer a taste, remove the pit then slice the olive into.

youtube video

Agencies in Spain convert olive pit into biodegradable plastic

The 1-2-3 Way to Pit Olives

If you cook enough and like olives, it's bound to happen: you have olives, a recipe that calls for olives, and yet the olives still have the pits in them. Luckily, pitting olives at home is pretty darn easy.

Start with whole olives—green or black, oil-cured or brine-cured, any kind of unpitted olive will do. That's right: any olive that still has a pit inside can be pitted the same way. (It's obvious, right, that you don't need to pit a stuffed olive? We all see that, right? If are olive pits good for you try and pit a stuffed olive you are going to end up with a right mess!)

Smash them. Yep, you're going to smash the olives. It's best to do them one at a time, but depending on your tool, patience, and desire for perfection, you can work in small groups.

Use the flat side of a large knife blade (as pictured), meat pounder, small frying pan, or other heavy, flat surface—even the bottom of a mug will do if yield the right way—to smash the olive gently but firmly. You need to use some force, and getting out some pent-up aggression is fine, but you don't want to pulverize the olive (or the pit for that matter).

The gentle but firm smashing should yield an olive that looks about like the one pictured above: still somewhat olive-shaped and whole but split open along one emerged seam. If the olive hasn't popped open, try again. If it isn't "open" you won't be able to get the pit out!

Continue to 2 of 3 below.


Olive Nutrition Facts and Health Benefits

Olives technically are a fruit but are often categorized with vegetables. They are a flavorful addition to savory dishes. Since olives right off the tree are too bitter to eat, they must be cured to make them palatable. With some exceptions, olives change from green to black as they ripen, although canned black olives can be harvested when green and then cured and exposed to oxygen to turn them black.

Olives (and their oil) are rich in healthy monounsaturated fats and also in antioxidants. And as a fermented food, they contain probiotics too.

Olive Nutrition Facts

The following nutrition facts are olive pits good for you provided by the USDA for 10 green olives (40g).

  • Calories: 58
  • Fat: 6g
  • Sodium: 620mg
  • Carbohydrates: 1.5g
  • Fiber: 1.3g
  • Sugars: 0.2g
  • Protein: 0.4g


There is a slight variation in carb counts among the various types of olives, but not a considerable difference. For example, a serving of 10 small black olives has 2 grams of carbohydrate (1 gram of fiber), whereas 10 small green olives are reported to contain just 1.1 grams.

The glycemic index of a food is an indicator of how much and how fast a food raises your blood sugar. As with most non-starchy vegetables, there is no scientific study of the glycemic index of olives, but it is assumed to be low because of the low amount of sugar and starch in olives.


Unusually for a fruit, olives are high in fat—but it is mostly healthy monounsaturated fat. This type of fat can help lower LDL ("bad") cholesterol levels and heart disease risk, and this is why olive oil is regarded as being beneficial for heart health.


Olives have just a small amount of protein, so look to other foods as a source of this macronutrient.

Vitamins and Minerals

Olives contain trace amounts of vitamin E and copper, as well as small amounts of B vitamins, calcium, and iron.

Health Benefits

The health benefits of olives are mostly based on their abundance of phytonutrients, particularly those which have bank of america check deposit and anti-inflammatory properties, such as oleupurin. These powerful antioxidants include flavonoids, phenols, terpenes, and anthocyanidins.

Support Heart Health

Consumption of the monounsaturated fat in olives and olive oil, particularly oleic acid, is associated with lower mortality from any cause, as well as lower cardiovascular mortality, cardiovascular events, and stroke.

Provide Are olive pits good for you Effects

Because olives are pickled in order to make them tastier to eat, they have some of the probiotic qualities of other fermented foods. So eating olives could help keep the body's "good" bacteria healthy.

Boost Brain Health

Olives contain vitamin E. High levels of vitamin E play a role in better cognitive performance. Also, its role in protecting cells from oxidative stress protects the brain that is highly susceptible to cell damage. Diets high in olive oil have also been associated with reduced rates of Alzheimer's disease.

Aid in Blood Sugar Control

Research shows that consuming foods high in monounsaturated fats and antioxidants, which are both abundant in olives, may help prevent and manage type 2 diabetes.


Allergy to both olive pollen and the proteins found in the fruit and its oil are possible and can cause respiratory reactions, skin reactions such as hives, and food allergy symptoms. However, allergy to olive oil is very rare, even if someone is allergic to olive pollen or olive fruit, according to the American College of Allergy, Asthma, and Immunology.

Adverse Effects

Because of the way they are processed, olives tend to contain a lot of sodium. Since high salt intake can be harmful if you have certain medical conditions, you may need to use caution when consuming olives.

Processing and canning also introduce a are olive pits good for you substance called acrylamide into some olives, particularly California black olives. Researchers are investigating ways to treat olives that will not cause acrylamide to form.


Many different varieties of olives are cultivated around the world. Some of the most popular include manzanilla or Spanish green olives, Kalamata or Greek black olives, Niçoise or French black olives, and Gaeta or Italian black olives. You'll also find olive products stuffed with pimento peppers, cheese, and garlic on your supermarket shelves.

When They're Best

Olives are usually harvested in fall and winter, but since they are brined before eating, they are available year-round.

Storage are olive pits good for you Food Safety

Unopened jars or cans of olives will keep in are olive pits good for you pantry for about a year. Once opened, store olives in the refrigerator in are olive pits good for you brine (transfer canned olives to a glass or plastic container for refrigeration). They will keep for a few months.

How to Prepare

You can snack on olives as is, use them to garnish a drink, toss them on top of your salad or pizza, or blend them into a tapenade. There are also many recipes that incorporate olives or highlight olives as the star. Olives and olive oil are staples of the Mediterranean diet.


Healthy Olive Recipes to Try

Thanks for your feedback!

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Olives, green. FoodData Central. U.S. Department of Agriculture. Published October 30, 2020.

  2. Olives, black. FoodData Central. U.S. Department of Agriculture. Published April 1, 2020.

  3. Omar SH. Oleuropein in olive and its pharmacological effects. Sci Pharm. 2010;78(2):133-54. why is td ameritrade stock down L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids Health Dis. 2014;13:154. doi:10.1186/1476-511x-13-154

  4. Montoro BP, Benomar N, Lavilla Lerma L, Castillo Gutiérrez S, Gálvez A, Abriouel H. Fermented Aloreña table olives as a source of potential probiotic strains. Front Microbiol. 2016;7:1583. doi:10.3389/fmicb.2016.01583

  5. La Fata G, Weber P, Mohajeri MH. Effects of vitamin E on cognitive performance during ageing and in Alzheimer's disease. Nutrients. 2014;6(12):5453-5472. Published 2014 Nov 28. doi:10.3390/nu6125453

  6. Omar SH. Mediterranean and MIND diets containing olive biophenols reduces the prevalence of Alzheimer's disease. Int J Mol Sci. 2019;20(11). doi:10.3390/ijms20112797

  7. McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. J Geriatr Cardiol. 2017;14(5):342-354. doi:10.11909/j.issn.1671-5411.2017.05.009

  8. Esteve C, Montealegre C, Marina ML, García MC. Analysis of olive allergens. Talanta. 2012;92:1-14. doi:

  9. Tang S, Avena-Bustillos RJ, Lear M, et al. Evaluation of thermal processing variables for reducing acrylamide in canned black ripe olives. J Food Engineer. 2016;191:142-130. doi:10.1016/j.jfoodeng.2016.07.011


Are Black Olives Healthy?

Whether you’re eating them whole as a snack or chopping them to top a salad or pizza, black olives add a bit of extra nutrition to your diet. The tiny fruit -- yes, olives are considered a fruit because they contain a seed and develop from a flower -- is rich in monounsaturated fat, fiber, beta carotene and vitamin E. However, as bank of america wire transfer routing number california high-fat fruit, black olives are a concentrated source of calories, and they're also high in sodium, so enjoy them in moderation.

About Black Olives

Black olives are olives that have been allowed to ripen while still check chase credit card application the tree, unlike green olives, which are picked before they’re ripe. But you can’t simply eat an olive right off the tree -- it’s too bitter. An olive must be cured, in brine, salt or water, before you can eat it. The brining process adds salt, so is one of the reasons to eat olives in moderation.

Twenty large black olives have 100 calories, 9 grams of fat, 6 grams of carbs and 2 grams of fiber. While the savory fruit is rich in a number of health-promoting nutrients, those same 20 olives could have more than 600 milligrams of sodium, providing about 25 percent of the daily recommended amount. To cut back on sodium, look for low-sodium cans of black olives.

The Benefits of Monounsaturated Fats

Olives are high in fat, but have heart-healthy monounsaturated fat. This type of fat may help lower LDL cholesterol levels, which is the "bad" cholesterol that clogs arteries and increases risk of heart disease. If you have diabetes, replacing saturated fats with monounsaturated fats, like those found in black olives, may help improve blood sugar. However, while the fat in black olives is healthy for you, it adds a lot of calories. Eating too many calories, are olive pits good for you matter their source, may lead to weight gain.

Antioxidant Power in Black Olives

Like other fruits and narrative fiction books for 1st grade, black olives are rich in antioxidants, specifically polyphenols, vitamin E and beta carotene, that may protect your cells from oxidative damage. Eating a diet filled with antioxidant-rich foods may protect you from developing certain types of diseases such as cancer and heart disease. When it comes to antioxidant power, most of the positive evidence is linked to food and not supplements.

Source of Fiber

Black olives are also a fair source of fiber, meeting 8 percent of the daily value in 20 large olives. Fiber offers a number of health benefits. It slows digestion which keeps blood sugar levels even and keeps you feeling full longer. It also adds bulk to stool to improve bowel movements, which is good for those dealing with constipation.


Writer Bio

Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food, nutrition and health with anyone who'll listen for almost 20 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and Working Mother.


Katie Woodward: How did the partnership between the Bühler Group and Grupo Elayo come about?

Sign up here for GlobalData's free bi-weekly Covid-19 report on the latest information your industry needs to know.

Traditionally, the pit and seed of olives have been discarded as waste products, unsuitable for consumption or further use. However, new optical sorting technology, developed by the Bühler Group, is able to extract the seeds from inside the olive pits, which can then be consumed raw or toasted as a snack.

The advantages of this sorting technology are twofold: waste products are avoided, and olive seeds contain up to 100 times more polyphenols and antioxidants than olive oil, in addition to high levels of good quality dietary fibre. We find out more about this new technology from Bühler Group’s product manager, Alfredo Avendaño.

Alfredo Avendaño: The partnership started when Grupo Elayo realised that their existing optical sorting technology wasn’t effective enough in the arduous task of separating the seeds from the stone olive pits.

Grupo Elayo contacted the Bühler Group, hoping their technology would be an effective solution. Fortunately, expectations have been fully met and today, Grupo Elayo is the only company in the world capable of extracting olive seeds successfully.

AA: Jose Maria Olmo, a mechanical engineer and business economist, with 33 years’ experience in the olive sector, decided to investigate new applications and possible uses for the apparently useless olive stone.

Until then the olive pit and seed inside were discarded as waste, but Jose Maria’s investments in research, development and investigation received positive results and the company started to work on developing new products based on the seeds – consumed raw, roasted as a snack, or used in energy bars or cookies.

AA: Olive seeds have been found to contain impressive antioxidant and polyphenol qualities, with an additionally high level of dietary fibre, particularly beneficial for the cardiovascular and muscular system.

A highly concentrated oil can be extracted from the seeds within the olive stone, which offers greater health benefits than conventional olive oil. Olive seed oil is characterised by its high linoleic acid content (polyunsaturated fatty acid omega-6), terpenic why is drinking kombucha good for you (maslinic and oleanolic), sterols and polyphenol.

Compared to a standard ‘virgin extra’ olive oil, these components are quadrupled. These bioactive compounds have beneficial effects on health, as antioxidants, anti-inflammatories, cardioprotective agent and anti-tumour, among are olive pits good for you, providing value for food, cosmetics or pharmaceutical uses.

AA: The olive stone, also known as the olive pit, is the part of the olive that protects the seed until germination. The olive seed is contained within the stone.

AA: Firstly, the pits are broken and conveyed to the SORTEX optical sorter. Its coldwell banker bain kirkland cameras detect the differences between seeds, pits and seeds with embedded fragments.

The ejectors accurately target and fire compressed air at all of the pieces that have been identified by the image processing system as defects.

AA: The process consists of three stages. After the stones are broken, the mix of stone fragments and seeds is conveyed into the first chute of the sorting machine, where the InGaAs cameras aid the separation of stones from seeds. This constitutes almost 90% of the material.

The remainder – about 10% – then undergoes another sort on the second chute, to ensure that only flawless seeds, without any pieces of stone, are sent on for further processing. The third chute re-sorts the rejected material, to recover and seeds still attached to the stone, so they can be sent back to the cracking machine and re-sorted, to minimise wastage of the valuable seeds.

AA: Bühler London’s optical sorting technology is equipped with enhanced indium gallium arsenide (InGaAs) cameras. InGaAs cameras are based on semiconductor materials and operate in the short-wavelength infrared range (SWIR). They detect the most subtle differences in colour, which are not visible to the human eye.

Optical sorting technology ensures efficient detection and removal of defective seed and foreign materials, maximising the yield of safe product, for the next state of the oilseed process. An added benefit of the sorting process is the high throughput rate of around 700kg of raw material per hour.

AA: Bühler’s sorting solution produces a remarkable yield, as only 1% of the good seeds are lost. Grupo Elayo makes the most of the olive pit, and they have even thought up a way of using the olive stones after the extraction of the seeds, to produce biomass for heating systems, fireplaces and barbecues.

The hulls can also be ground into a powder, which is ideal for use in cosmetic creams, because of its exfoliating effect. Moreover, it can also be used to make robust and durable chipboard.

AA: Since the foundation of the company, Grupo Elayo have made constant improvements, both in their facilities and the machinery they use in their processes. They continue to investigate ways to: degrease the seeds, improving the yield of oil extraction and achieving a fat-free flour for use as a food ingredient; separate different seeds by their size, so that they can sell them in the edible seed market.

As one of the few companies in the world with the technology to make ‘caviar’ spheres from the olive are olive pits good for you, they want to diversify their business into the gourmet market niches, where they can innovate and develop new applications for the caviar. They are currently producing premium-quality caviar from oil, vinegar, white wine and truffle.


Add Olive Pits to Olive Oil for an Extra Boost of Flavor

Using up all your kitchen scraps helps you get the most for your money—especially when it comes to expensive ingredients like olives. Try dropping the leftover pits into extra virgin olive oil to add a fruity flavor.

This tip comes from Bon Appetit and is especially helpful if you buy olives by weight. You’re paying for the pits anyways, so you might as well get some use out of them. When you infuse oil with other ingredients (by allowing the ingredients to sit in the oil and impart their flavor), you’ll end up with an even more intense flavor (think green apple or apricot) for relatively little work.

However, you may be reducing the life of the oil by adding the olive pit, so try to use are olive pits good for you oil up quickly. You can always transfer the oil you want to infuse to a smaller bottle so you have less to use up. Just as are olive pits good for you would use extra virgin olive oil to finish dishes—drizzling it over soup, grilled veggies, or in a salad dressing—you can use your newly flavored oil in the same way.

Guide to Garbage: How to Give New Life to Your Kitchen Scraps are olive pits good for you

3 Replies to “Are olive pits good for you”

Leave a Reply

Your email address will not be published. Required fields are marked *