Black Olives Nutritional Value
Olives are one of the oldest foods, dating back 5,000 to 7,000 years ago in Crete. Olives can be picked unripe when they are green and processed to reduce bitterness, or they can be allowed to ripen until they're black. Black olives are low in calories, contain healthy fats, and have many health benefits when consumed as part of a balanced diet.

Calories, Protein and Fat A 1-cup serving of black olives has 142 calories, about 1 gram protein, and about 13 grams fat. The fat in black olives comes primarily from monounsaturated fat sources. Monounsaturated fats are recommended for consumption in moderation to help reduce risk of heart disease, heart attack, and stroke.

Carbohydrate, Fiber and Sodium A cup of black olives contains 8 grams carbohydrate, which is a half of a serving for someone counting carbs for diabetic exchanges. A serving also contains 4 grams fiber, which is about the same as any high-fiber bread or cereal. Finally, 1 cup of black olives contains 1,188 milligrams sodium, 50 percent of the Institute of Medicine's recommendation of 2,300 milligrams or less of sodium a day. Keep your serving sizes of black olives small, especially if you are on a low-sodium diet, which usually limits total sodium intake to less than 1,500 mg daily.


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