zig
0

Notifications

  • You're all caught up!

Is There a Nutritional Difference Between Black & Green Olives?

by
author image Catherine Cox
Catherine Cox started writing in 1989. She has been published by “Nutrition and the M.D.” and “Consultant” and has written client education materials for health-care organizations. A dietitian and diabetes educator, Cox holds a Master of Public Health in nutrition science from the University of California, Los Angeles.
Is There a Nutritional Difference Between Black & Green Olives?
Due to their high sodium content, enjoy olives in small portions. Photo Credit Jupiterimages/Pixland/Getty Images

The nutritional make-up of black and green olives is nearly identical. The biggest nutritional difference is in the sodium content -- green olives contain about twice as much sodium as black olives. The difference in color is primarily due to the olive’s ripeness when picked but is also affected by processing methods.

About Green Olives

Is There a Nutritional Difference Between Black & Green Olives?
Green olives Photo Credit anna liebiedieva/iStock/Getty Images

Green olives are harvested when they are unripe. They are soaked in a lye solution, then fermented in a brine solution for six to 12 months before packing. Green olives are usually pitted and are often stuffed with pimientos, almonds, garlic or onions. Pimiento-stuffed manzanilla olives from Spain are common in the U.S. The suggested serving size is 15 gram, or five medium olives.

About Black Olives

Is There a Nutritional Difference Between Black & Green Olives?
Black olives Photo Credit Edsel Querini/iStock/Getty Images

Black olives are allowed to ripen on the tree. They are also soaked in a lye solution to leach out natural bitterness, then brine-cured. Black olives are graded based on size. A 15 grams serving contains six small, five medium, four large, three extra large or jumbo, two colossal, one super-colossal, 2 tablespoon sliced or 1-1/3 tablespoon chopped black olives.

Nutrition Facts

Is There a Nutritional Difference Between Black & Green Olives?
Olives Photo Credit lsantilli/iStock/Getty Images

A 15 gram serving of green olives contains 20 calories, while black olives contain 25 calories. The calories come primarily from fat -- 2 grams total fat, less than 0.5 grams saturated or polyunsaturated fat and 1.5 grams heart-healthy monounsaturated fat. There is less than 0.5 grams of protein, 1 gram carbohydrate, 0.5 gram fiber and no cholesterol or trans fats in a serving. The suggested serving size contains only small amounts of vitamins and minerals -- 2 percent of the daily value for vitamin E and 1 percent of the DV for vitamin A.

Sodium

Is There a Nutritional Difference Between Black & Green Olives?
Olives Photo Credit Thomas Northcut/Photodisc/Getty Images

Because they are cured by pickling in a brine solution, both black and green olives contain a considerable amount of sodium. Sodium raises blood pressure levels, and high sodium intake is associated with increased rates of cardiovascular disease and stroke. The 2010 Dietary Guidelines Advisory Committee recommends that all Americans reduce their sodium intake to no more than 1,500 mg daily. Five medium black olives contain 115 to 125 milligrams of sodium, or 8 percent of this recommended amount. The same serving of green olives contains 218 to 360 milligrams of sodium, or 14 to 24 percent of the recommendation.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.
Demand Media