Are Kalamata Olives Healthy?

By Nidhi Nangia. Updated: January 20, 2017
Are Kalamata Olives Healthy?

Kalamata olives, a variety of black olives, are native to Greece, and are either eaten raw or chopped to be added to a dish. Made up of completely ripe olives, these are marinated in vinegar or olive oil and can be easily bought from grocery stores. While these have high sodium content, they contain natural antioxidant properties and are rich in healthy fats as well. Here at, we are trying to find out are kalamata olives healthy or not.

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Nutritional value of kalamata olives

Before you decide whether Kalamata olives are healthy or not, first of all you should understand their nutritional content. Most Kalamata olives are bought canned, some specialty stores sell them from the barrel as well. One serving of Kalamata olives, containing 8 big olives, contains 39 calories, 3.6 gms total fat, 1.1 gms dietary fiber, and almost no protein. But like other types of olives, these are good source of calcium, vitamin A, C, E and K. They are also rich in magnesium, potassium and phosphorus, along with some vitamin B as well.

Nutrients available in kalamata olives

Kalamata olives have the same abundance of healthy fat as olive oil. Monounsaturated fats help in reducing your cholesterol, thus your chances of having a stroke or heart attack. These olives are also rich sources of calcium, which is essential for keeping your bones strong and getting a good sleep at night. They have vitamin A in small amounts as well, which supports skin and eye health, but too much of it can be related to liver damage. Kalamata olives can give you enough nutrition, but don’t overdo it especially if you are planning to lose weight. A single serving can have as much as 45 calories, which can devastate your diet plan.

How to include Kalamata olives in your daily diet

Considering the health benefits of Kalamata olives, you definitely want to make them an integral part of your every diet, but don’t know how. Here are a few ways to do that:

  • Substutute other snacks such as chips for kalamata olives, which is a healthier option.
  • Cut slices of olives and add them to your salads, they'll taste delicious with fresh cheese!
  • You may also use them to make olive pie and olive bread
  • Pasta sauce can be made with tomatoes, herbs, garlic and chopped olives
  • Make a homemade olive pate by blending some olives with pine nuts, olive oil and garlic
Are Kalamata Olives Healthy? - How to include Kalamata olives in your daily diet

A word of caution

Although Kalamata olives provide enough nutrition to the consumer, they are high in sodium which can have serious effects on your overall health, including osteoporosis, water retention, high blood pressure etc. But you don’t need to worry much, as there are low-salt versions available in the market as well. Before buying a can of Kalamata olives, make sure to check its label and see the salt content used in its making. To make them healthier and safer, companies are making low-sodium Kalamata olives as well, so that people can consume them with a free mind and get the most benefit out of them.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to Are Kalamata Olives Healthy?, we recommend you visit our Healthy living category.

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