Olives

Overview

Olives provide monounsaturated fats (MUFA) and polyphenols, supporting cardiovascular and brain health.

Within the BRAIN Diet framework, sources of MUFA include extra-virgin olive oil, avocado, olives, and nuts [1][2].

Key Nutritional Highlights

• Olives and olive oil provide monounsaturated fats and polyphenols within Mediterranean dietary patterns [1]
• Olive oil phenolics influence intestinal inflammation and antioxidant status [2]
• Olives provide monounsaturated fats (MUFA) and polyphenols, supporting cardiovascular and brain health. [1]
• Sources of MUFA include extra-virgin olive oil, avocado, olives, and nuts. [2]
• Olives provide monounsaturated fats (MUFA) and polyphenols, supporting cardiovascular and brain health.

Food Context

Sourcing

• Choose varieties with higher polyphenol content

Preparation

• Can be consumed as whole fruit or in oil form
• Part of Mediterranean diet pattern
• Supports MUFA intake goals

Recipes

1 recipe containing this food

Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	116 kcal	—
Protein	0.8 g	—
Total fat	10.9 g	—
Saturated fat	2.3 g	—
Carbohydrates	6 g	—
Fibre	1.6 g	—

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Olives, ripe, canned (small-extra large), FDC ID 169094, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

No nutrition data yet and no editorial substances. Add tags (from the Overview) and/or populate the nutrition table so substances appear here.

References

[1] Olives and olive oil provide monounsaturated fats and polyphenols within Mediterranean dietary patterns. Schwingshackl et al. 2017. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials

[2] Olive oil phenolics influence intestinal inflammation and antioxidant status. Camuesco et al. 2006. Intestinal anti-inflammatory activity of combined quercitrin and dietary olive oil supplemented with fish oil, rich in EPA and DHA (n-3) polyunsaturated fatty acids, in rats with DSS-induced colitis