How Do Olives Affect Your Weight Benefits Nutrition Side Effects

How Do Olives Affect Your Weight Benefits Nutrition Side Effects

How Do Olives Affect Your Weight?

Olives and olive oil help with weight management. Olives are fruits that grow on trees. They contain vitamin E and strong antioxidants. They are good for the heart and might help prevent cancer and osteoporosis.

  • Olive oil is extracted from olives and is rich in heart-healthy fatty acids. It is crucial to have a healthy Mediterranean diet. Foods like salads, sandwiches, and tapenade can include olives.
  • Olives are a common snack and ingredient in stews. They taste rich, salty, and have a chewy texture.

How olives affect weight

Calories in olives

Eating olives can help you lose weight, but the serving size is typically small. Some producers specify three to five olives per serving.

  • Five Kalamata olives have 35 calories, 4 grams of fat, and 210 mg of sodium. Five regular black olives provide nine calories and one gram of fat.
  • Although this may not seem like much, especially for salad toppings, it is unrealistic for most individuals to have just five olives at once if consuming as a snack. Calorie counting may be crucial.
  • This modest portion size has few calories, but eating more than the recommended serving size of five olives causes calories and sodium to increase.
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Mediterranean diet

The Mediterranean diet has simple rules that help develop better eating habits without deprivation or hunger. It is the best diet for 2022 for the fifth consecutive year.

The Mediterranean diet is associated with:

  • Diabetes management and prevention
  • Lowered risk of heart disease
  • Less risk of elevated cholesterol levels
  • Weight loss

These advantages are attributed to the diet’s high proportion of plant-based foods and low proportion of animal-based foods.

Healthy fat

The best type of fat is unsaturated fat, which should be a part of your diet. These include:

  • Monounsaturated fats (MUFAs) – They safeguard heart health, lower bad cholesterol, increase good cholesterol, and regulate blood sugar.
  • Polyunsaturated fats (PUFAs) – They are good for the heart, brain, and linked to fewer cases of depression and inflammation.

Comparison of MUFAs and PUFAs

Both types of fat lower blood levels of LDL cholesterol, reducing the risk of heart disease and stroke. MUFAs are high in vitamin E and may help manage weight. PUFAs have other advantages for heart health.


How to use olive oil to lose weight in your diet

Olive oil is delicious and simple to include in daily life.

Keep this advice in mind if you want to shed a few pounds:

  • Use no more than one tablespoon of olive oil per serving.
  • Monitor your daily calorie consumption.
  • Drink enough water each day.
  • Avoid processed and packaged foods.
  • Limit your sugar intake.
  • Reduce the salt in your meals.
  • Use extra virgin olive oil in moderation for salad dressing.

What are the primary advantages of using olive oil for weight loss?

Olive oil for weight loss has numerous benefits supported by science.

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Olive oil can increase metabolism, reduce hunger, aid digestion, boost the immune system, and contribute to a healthy weight.

What is the nutrient content of olives?

The varieties of olives are countless. They can be broadly divided into two types – green and black.

Black olives contain:

Table 1. The nutritional content of black olives (100 grams)

Nutrient Amount Calories


Total fat



Vitamin C

Vitamin B3







116 kcals
0.84 grams
10.90 grams
6.04 grams
1.60 grams
0.90 mg
0.04 mg
88 mg
6.28 mg
4 mg
8 mg
735 mg
0.22 mg

What is the nutrient content of olive oil?

Olive oil has different values. A 100 mL serving includes:

Table 2. The nutritional content of olive oil (100 mL)

Nutrient Amount Calories






Vitamin K

Vitamin E

884 kcals
100 grams
2 mg
1 mg
0.1 mg
1 mg
21 mg
26 µg


Olive oil is a nutritious food that can help you reduce your waistline, but consuming too much can lead to weight gain.

The best diet is one you can follow consistently for life. Incorporate nutrient-dense foods like olives, fruits, and vegetables into your routine instead of relying on quick-fix diets or weight-loss programs.

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