How many olives should I eat a day

How many olives should I eat a day?

Olives are the fruit of the olive tree, sometimes known as the “European olive,” or olea europaea. Olive trees are grown in South America, South Africa, India, China, Australia, New Zealand, Mexico, and the United States, as well as across the Mediterranean Basin.

Olives of various varieties are a staple of Mediterranean cuisine and a major export crop for Spain, Italy, Greece, Turkey, and Morocco. Green and black olives are the most popular in the United States, while kalamata olives are also popular.

As you read on, you will get to know the required number of olives that you can eat in a day.

What are olives

The olive, botanically known as Olea europaea (literally “European olive”), is a tiny tree or shrub in the Oleaceae family that has traditionally been found in the Mediterranean Basin.

Olea europaea ‘Montra’, dwarf olive, or little olive is the name given to it while it is in shrub form. The plant is grown in all Mediterranean countries, as well as Australia, New Zealand, North and South America, and South Africa.  

Olea europaea is the genus Olea’s type species.

Health benefits of olives

Olives are a common ingredient in Mediterranean cuisine. They’re linked to a variety of health benefits, including heart health and cancer prevention.

Let’s take a look at some of the health benefits of eating olives.

Cancer reduction

Olives contain oleocanthal, a chemical that has been demonstrated in experiments to kill cancer cells. Other research has found a link between olive oil consumption and a lower risk of cancer, especially breast cancer.

Antioxidant characteristics

Antioxidants in your diet have been found to lower the risk of chronic diseases like heart disease and cancer. Olives are high in antioxidants, which have a variety of health advantages ranging from lowering inflammation to inhibiting the growth of microorganisms.

According to one study, ingesting the pulpy residue from olives improved blood levels of glutathione, one of the body’s most effective antioxidants [source].

Improves the health of the heart

High blood cholesterol and blood pressure are both heart disease risk factors. The major fatty acid in olives, oleic acid, has been linked to better heart health.

It has the potential to lower cholesterol levels while also protecting LDL (bad) cholesterol from oxidation. Olives and olive oil have also been shown to lower blood pressure in several trials.

Improved bone health

Osteoporosis is defined by a reduction in bone mass and quality. It can make you more prone to fractures. Because Mediterranean areas have lower rates of osteoporosis than the rest of Europe, olives have been suggested as a potential anti-osteoporosis food.

In animal tests, several of the plant components contained in olives and olive oil have been proven to help prevent bone loss.

Animal research and evidence associating the Mediterranean diet to lower fracture rates seem encouraging, despite the absence of human trials.

Diabetes prevention

Olive oil consumption has been linked to the prevention of type 2 diabetes by aiding the body’s glucose regulation, according to research (sugar). Type 2 diabetes can be caused by uncontrolled glucose levels.

Lowers the risk and Treatment of Cognitive Diseases

Olives and olive oil include oleocanthal, which has been associated with a lower risk of Alzheimer’s disease and other brain illnesses. This chemical also boosts the effectiveness of the dementia treatment medicine donepezil.


Olives are high in vitamin E and other antioxidants, which may help to lower your risk of cancer, diabetes, stroke, and heart disease. It also contains nutrients such as iron, calcium, copper, fiber, carbohydrates, etc.

How to prepare olives

Olives are available in a variety of shapes and sizes at most supermarkets. They’re available in a salt solution or water, canned or bottled. Fresh olives can be found in a grocery store or a Mediterranean specialty store.

Olives can be served whole, and they’re frequently seen on a charcuterie board or cheese plate. It is feasible to manufacture your own olive oil by extracting the oil from olives, but the process is time-consuming. If you want to give it a shot, you’ll need the following items:

  • A millstone or another grinder
  • An immersion blender
  • A weight such as a brick or heavy book
  • A clean surface for pressing
  • Bottles
  • A funnel

Cold-pressing olives to extract the olive oil and discarding the rest are the primary stages. Cold-pressing allows you to extract oil without using heat, preserving as much of the oil as possible.

Here are some alternative ways to use olives in your cooking:

  • Pour it over hummus.
  • As a garnish or ingredient in a drink
  • Use as a dressing base for salads.
  • In baking recipes, use healthier oils instead of less nutritious oils.
  • Make a tapenade out of it by chopping it up.
  • Slice and use as a pizza topping
  • Toss with pasta dishes
  • Use as a sandwich topping by slicing the avocado.
  • Serve large olives stuffed with soft cheese as an appetizer.

Can olives help me lose weight?

Olives have a low-calorie density and are high in healthy fats, both of which can help you lose weight by keeping you full and substituting less beneficial fats in your diet.

How many olives should I eat in a day?

Despite the fact that olives have a low-calorie density and can help with weight loss in a variety of ways, they should be consumed in moderation due to their high salt level and total fat content.

Furthermore, if you don’t keep track of your portion sizes, the calories in olives can soon mount up.

Limit your saturated fat consumption to 2–3 ounces (56–84 grams) per day — about 16–24 small- to medium-sized olives — to stay below the suggested guidelines.

Though olives can help you lose weight, they’re heavy in salt and fat, and eating too many of them can sabotage your efforts. As a result, you should limit your consumption to a few ounces per day at most.

Hence the answer to the question “how many olives should I eat a day” is 16 – 24 small to medium size olives in a day.


Olives are a delightful and tasty addition to any dinner or appetizer.

It is recommended that you eat about 16–24 olives a day.

This stone fruit is simple to incorporate into your daily routine and is an excellent supplement to a healthy, whole-food diet.


Michael Sarfo
Content Creator at Wapomu

Michael Sarfo is a graduate of the University of Ghana, Legon. He is a content creator for and a writer for Wapomu

Author at

Dr. Abel Daartey is a pharmacist by profession, a teacher, and a mentor by nature. He enjoys reading scientific journals and articles and publications in neuroscience and related topics. He aims at churning out content that educates the public and health care providers in meeting the healthcare needs of the populace.

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