Are Canned Olives Healthy Food?

The olive plant is native to the Mediterranean, as well as parts of Africa and central and tropical Asia. Researchers have found olive seeds in sites in Spain that are thousands of years old, and archaeologists believe that citizens of Crete and Syria were growing olives as early as 2,500 B.C. Olives are sold in numerous varieties in stores throughout the United States and are nutritious foods, contributing a small amount of unsaturated fat and other nutrients.

Basics

One tbsp. of canned olives contains about 10 calories and .9 g of fat. Of this .9 g of fat, .1 g is saturated. One tbsp. of olives also provides .7 g of monounsaturated fat and .1 g of polyunsaturated fat. One tbsp. of olives contains just .07 g of protein.

Calcium

One tbsp. of canned olives provides some calcium, with about 7 percent of the daily value of the mineral. Calcium is an essential nutrient that the body requires for the development and maintenance of healthy bones and teeth. The mineral also contributes to the functioning of nerves, muscles and the heart and is also essential in preventing the development of weak bones, or osteoporosis.

Iron

One tbsp. of olives contains 2 percent of the daily value of iron. Iron is found in the body in abundance in red blood cells and is essential for the transport of oxygen throughout the body. Iron is also necessary in the body for the production of ATP, the body's energy source. Iron deficiencies can result in anemia, in which body cells do not receive adequate oxygen. Individuals with anemia will experience weakness and fatigue.

Cautions

While olives do provide some nutrients, they are also a source of sodium, with 1 tbsp. tablespoon of olives containing 73 mg of sodium. While sodium is an essential element that the body needs to function properly, most people consume too much sodium in their diet. Specifically, the U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans recommends limiting daily sodium intake to 2,300 mg. Adults above the age of 51 and African-Americans, individuals with hypertension, diabetes or kidney disease should limit sodium further to 1,500 mg per day.