How many calories are olives? Olives, especially the abandonment of breakfast tables, are grown on olive trees. These foods are small fruits that belong to a group of fruits called stone or stone fruits and are related to mangoes, cherries, peaches, almonds and pistachios.
Olives have a high structure in terms of both vitamin E and powerful antioxidants. Research to date shows that they are good for the heart and may protect against osteoporosis and cancer. Some immature olives are green and turn black as they mature. Others remain green even when fully ripe. In the Mediterranean region, 90 percent of olives are used in olive oil production.
The healthy fats in olives are extracted to produce olive oil, which is one of the basic components of the Mediterranean diet, which has a very healthy structure. In addition, olives are also consumed in salads, sandwiches and spreads.
People who pay particular attention to their weight how many calories in olives Wants to know about things like Basically, 100 grams of olives are between 115-145 calories. 10 olives are 59 calories. Although this seems low, it should be kept in mind that it can cause weight gain in case of excessive consumption.
How Are the Nutritional Values of Olives?
Olive nutritional values How? This is a question asked specifically for calories. When the calorie value per 100 grams is examined, it is seen that it is 115-145 calories. For 10 olives, it has an average of 59 calories. In addition, other nutritional values should be known in terms of health. Nutritional values for 100 grams of ripe, canned olives are as follows:
- Calories: 116
- Protein: 0.8 grams
- Carbs: 6 grams
- Sugar: 0 grams
- Fiber: 1,6 grams
- Fat: 10.9 grams
- Saturated: 2.3 grams
- Monounsaturated: 7.7 grams
- Polyunsaturated: 0,6 grams
Olives contain 11-15 percent oil, of which 74 percent is oleic acid, a type of monounsaturated fatty acid. It is also the main component of olive oil. Oleic acid can bring many benefits, including reduced inflammation and the risk of heart disease.
Carbohydrate and Fiber
Carbohydrates make up 4-6 percent of olives. This makes the olive a low-carb fruit. Most of these carbohydrates are fiber. Basically, fiber makes up 52-86 percent of the total carbohydrate content.
The net digestible carbohydrate content is therefore very low. However, olives are still a relatively poor source of fiber, as 10 olives only provide about 1,5 grams.
Vitamins and Minerals
Olives nutritional values It is also important for vitamins and minerals. Some of these nutritional values are a good source of vitamins and minerals included during processing. The beneficial compounds of this fruit include:
- Vitamin E
- Iron
- Virgin
- Calcium
- Sodium
Olive nutritional values has many benefits. In this regard, care should be taken in its consumption. However, it should always be remembered that one should not overdo it.
Other Compounds of Olive
How many calories in olives Nutritional value is also of great importance. In addition to the above, different olive compounds are also available. This fruit is particularly rich in antioxidants:
- oleuropein. The compound in question is especially abundant in fresh, immature olives.
- Hydroxytyrosol. During olive ripening, oleuropein is broken down into hydroxytyrosol.
- Tyrosol. It is known as the most abundant antioxidant in olive oil.
- Oleanolic acid. This antioxidant can help prevent liver damage. It may also support reducing inflammation.
- Quercetin. This nutrient can reduce blood pressure as well as affect heart health.
Due to the effect of all these components, olive is a very important food.
What Are the Health Benefits of Olives?
Olives are the staple food of the Mediterranean diet. In this respect, it is frequently consumed not only in Turkey but also in all Mediterranean countries. This food is associated with many health benefits, particularly heart health and cancer prevention. Its antioxidant properties are one of them.
Antioxidants in the diet have been shown to reduce your risk of chronic diseases such as heart disease and cancer. Olives have many benefits, from fighting inflammation to reducing microorganism growth. In this respect, it is one of the recommended foods that should not be missing from the tables.
Studies on this topic show that it significantly increases blood levels of glutathione, one of the most powerful antioxidants in your body.
Improvement of Heart Health
While there are many risk factors for heart disease, high blood cholesterol and blood pressure are some of them. Benefits of olives It is also seen on heart health.
Oleic acid is the main fatty acid in olives. In this respect, it has a structure related to heart health. Olives can regulate cholesterol levels as well as protect LDL, that is, bad cholesterol, from oxidation. In addition to all these, some studies indicate that olives and olive oil can lower blood pressure.
Improvement of Bone Health
Osteoporosis is a disease characterized by decreased bone mass and bone quality. This discomfort can increase your risk of fractures. Benefits of olives It is also seen on bone health. Mediterranean countries have lower rates of osteoporosis than the rest of Europe. This situation brings with it thoughts that olive can protect against.
Additionally, observational studies suggest that following a Mediterranean diet may reduce the risk of bone fractures.
