How many olives should I eat a day

In this brief guide, we will address the query, “how many olives should I eat a day?” We will also discuss if olives are healthy and what could happen if you eat too many of these little fruits.

How many olives should I eat a day?

The consumption of these fruits should be limited to 16 to 24 olives a day. Although they are delicious snacks, olives contain high levels of salt and fat, which can cause damage to your health when consumed in larger quantities.

If you want to enjoy the flavor of these little snacks, it is recommended to keep their intake controlled to avoid any unwanted health effects. Olives can help you to lose weight when you moderate their consumption. 

What are olives?

Olives are fruits, if you do not believe me, you can pop any unpitted olive to check it out. They are delicious and salty snacks that can be added to different items, like martinis or pizza.

Olives come from the Mediterranean, and they are known for their content of fatty acids, which have been proven to provide different health benefits. Olive oil, which has been proven to have different health benefits, is obtained by pressing these little delicacies.

These Mediterranean delicacies can be cured and then marinated, their taste has conquered a lot of people from all around the world.   

Are olives healthy?

Not only olives are tasty snacks, but they also can provide different health benefits for the people who consume them. Before going further with the health benefits, let’s check what is the nutritional profile of these Mediterranean fruits.

According to the USDA, 100 grams of canned green olives can provide

Nutritional profile of olives
Total Fat15.3g
Dietary Fiber3.3g

Not only these nutrients can be found in olives, some other vitamins can be found in this type of oliis.

What are the health benefits of olives?

Now that we took a look at the different nutrients that can be found in olives, it is time to take a look at what these compounds can make for our health.

  • High content of antioxidants. Olives are rich in antioxidants, which have been proven to prevent chronic diseases and they can also delay the aging signs.
  • Prevents inflammation. Because of the polyphenols contained in these fruits, which exhibit the same effect that ibuprofen, olives are considered to be anti-inflammatory.
  • Boosts heart health. Olives are rich in monounsaturated fatty acids, which have been proven to prevent heart diseases.
  • Promotes gut health. Olives are a fermented type of food, and because of this, the bacteria found in these fruits can help to boost the health of your gut. 

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Can olives help you to lose weight?

Because of the high content of monounsaturated fatty acids in olives, these types of compounds have been proven to be helpful when it comes to weight loss. Monounsaturated fats can help you to prevent weight gain and fat accumulation.

Not only do the fatty acids play a role in weight control, but medium-chain triglycerides are also found in these fruits. These triglycerides have been revealed to also help to maintain a healthy weight.  

Also, olives contain a low-calorie density, which means that they help consumers feel full for a longer period and without ingesting many calories. 

How are olives processed?

Olives are a fruit with a bitter taste that are not consumed raw but they are preferred when cured and fermented. By submitting olives to the fermenting process, the bitter taste will be removed.

However, as there is a wide variety of olives, some of them do not need to be submitted to this process, they can be eaten when fully ripe. 

The fermentation process lasts for several days or months, lactic acid bacteria is the one that is used for this purpose. Also, this bacteria acts as a potent preservative that keeps harmful bacteria away from the olives.

What are the risks of eating olives?

Yes, olives can be really good for human health, but when you eat more than the recommended amount per day, you might have some unwanted downsides, like

  • Allergic reactions. Although it is rare for this to happen, some people might be allergic to olives, which can irritate the mouth and throat.
  • High content of acrylamide. Some varieties of olives can contain high levels of this compound, which can increase the risk of cancer.

Remember that controlling the intake of any product is essential to obtain all of their benefits, and avoid overeating olives or any other food.


In this brief guide, we have addressed the query, “how many olives should I eat a day?” We have also discussed what are the health benefits of olives and some other queries related to the subject at hand.

Hope you found this blog useful. If you have any questions, please let us know.


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