Olives - Nutritional Characteristics of Olives

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Nutritional Properties and Health Benefits

Olives are a food with a HIGH content of complex energy lipids, the so-called triglycerides. Their composition in fatty acids is characterized by the prevalence of monounsaturated and, secondarily, by polyunsaturated and saturated.

The monounsaturated fatty acids contained in olives and in the oil obtained from them (especially oleic acid, of the ω-9 family) have a positive effect on the metabolism of cholesterol and, by virtue of their very high oxidation and heat stability, are very useful in the preservation and cooking processes of food.
Olives also provide NON-energetic and NON-saponifiable lipids, consisting mainly of phytosterols (β-sitosterol, campesterol, stigmasterol), fat-soluble vitamins (tocopherols and carotenoids), chlorophyll and polyphenols. All these elements, with various metabolic functions, are united by the high ANTIOXIDANT power and some play an essential role in the reduction of cholesterol, therefore of cardiovascular diseases.
From the water-soluble vitamin point of view, olives also contain a fair amount of Niacin (vit. PP), while the saline profile is mainly characterized by potassium and iron (less present in the oil).

Other characteristics of olives

It is curious to verify that ALL olives stimulate the appetite and promote digestion; moreover, the fatty acids contained in them (as well as in the oil), make use of an emulsifying power against the dietary fats making up the meal. In practice, if virgin or extra virgin olive oil was preferred inside a meal instead of butter or seed oils, the overall digestibility of the meal would be improved. NB Obviously, this feature subordinates the energy importance of the meal, the total amount of fat and the portions to be consumed.
Black olives contain fewer carbohydrates and are more digestible than green ones, but have a slightly higher fat and caloric content. Olives preserved in brine are very rich in cooking salt, therefore in sodium; therefore, they should be consumed in moderation (especially by those suffering from hypertension and renal dysfunction); We also remind you that the conservation of the olives significantly compromises their vitamin content and in particular that of thiamine (vitamin B1) and other more oxidizable ones.

Nutritional values

Nutritional composition of: "Olives, preserved table", "Olives, black", "Olives, green" and "Olives, green in brine" - INRAN Food Composition Tables

 

Nutritional composition per 100 grams of edible part Olives, preserved table:

Edible part 83% Waterfall 58.0g Proteins 1.5g Lipids TOT 27.0g Saturated fatty acids 1.54g Monounsaturated fatty acids 6.14g Polyunsaturated fatty acids 0.99mg Cholesterol 0.0mg TOT Carbohydrates 5.0g Starch 0.0g Soluble sugars 5.0g Dietary fiber 4.4g Power 268.0kcal Sodium - mg Potassium - mg Iron 3.5mg Football 70.0mg Phosphorus 25.0mg Thiamine 0.0mg Riboflavin 0.10mg Niacin 1.2mg Vitamin A 30.0µg C vitamin tr Vitamin E - mg
Nutritional composition for 100 grams of edible part Olives, black:

Edible part 74% Waterfall 68.6g Proteins 1.6g Lipids TOT 25.1g Saturated fatty acids - g Monounsaturated fatty acids - g Polyunsaturated fatty acids - mg Cholesterol 0.0mg TOT Carbohydrates 0.8g Starch 0.0g Soluble sugars 0.8g Dietary fiber 3.9g Power 235.0kcal Sodium 54.0mg Potassium 432.0mg Iron 1.6mg Football 62.0mg Phosphorus 18.0mg Thiamine 0.1mg Riboflavin 0.1mg Niacin 1.0mg Vitamin A 15.0µg C vitamin tr Vitamin E - mg
Nutritional composition per 100 grams of edible part Olives, green:

Edible part 84% Waterfall 78.6g Proteins 0.8g Lipids TOT 15.0g Saturated fatty acids - g Monounsaturated fatty acids - g Polyunsaturated fatty acids - mg Cholesterol 0.0mg TOT Carbohydrates 1.0g Starch 0.0g Soluble sugars 1.0g Dietary fiber 3.0g Power 142.0kcal Sodium - mg Potassium - mg Iron 1.6mg Football 64.0mg Phosphorus 14.0mg Thiamine 0.03mg Riboflavin 0.08mg Niacin 0.5mg Vitamin A 48.0µg C vitamin tr Vitamin E - mg
Nutritional composition per 100 grams of edible part Olives, green in brine:

Edible part 78% Waterfall 78.0g Proteins 1.2g Lipids TOT 11.0g Saturated fatty acids - g Monounsaturated fatty acids - g Polyunsaturated fatty acids - mg Cholesterol 0.0mg TOT Carbohydrates 1.0g Starch 0.0g Soluble sugars 1.0g Dietary fiber 2.8g Power 108.0kcal Sodium - mg Potassium - mg Iron - mg Football - mg Phosphorus - mg Thiamine - mg Riboflavin - mg Niacin - mg Vitamin A - µg C vitamin tr Vitamin E - mg

Other articles on "Olives - Nutritional Characteristics of Olives"

1. Olives
2. Olives - Production and Processing

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