Even the most unassuming foods can hold impressive health benefits. Take black olives, for instance. A staple of the Mediterranean diet, and often just a salty nibble before the main event, they’re quietly packed with nutritional power. “They’re more than just an appetiser,” says Yaraseth del Castillo, nutritionist at the Instituto Médico Antiaging in Madrid. “Black olives are a functional food with antioxidant, anti-inflammatory, and cardioprotective properties. They're rich in healthy monounsaturated fats, especially oleic acid, which help reduce systemic inflammation and support heart health. They also deliver vitamin E, iron, fibre, and phenolic compounds like oleuropein and hydroxytyrosol, both of which have potent anti-ageing and neuroprotective effects.”
Spain can claim bragging rights here. “According to the International Olive Council, Spain is the world’s leading producer and exporter of table olives,” notes Interaceituna, the country’s interprofessional organisation for table olives. “The US, Brazil and the EU are among the top importers, drawn to the quality of Spanish varieties.”
A win for women in menopause
Del Castillo highlights that black olives, thanks to their phenolic compounds, are particularly beneficial for women going through perimenopause and menopause. “These life stages bring increased oxidative stress, hormonal fluctuations, and inflammation, all of which can be moderated, in part, through diet,” she explains.
Small bites, therapeutic impact
At the Instituto Médico Antiaging, olives are considered “traditional, accessible and evidence-backed.” In personalised women’s health programmes, del Castillo describes them as “small therapeutic tools” used in nutritional strategies aimed at reducing inflammation, supporting metabolic health, and easing hormonal shifts.
Wait, they're not actually black?
Here’s a little-known detail: black olives don’t grow jet-black on trees. Their final colour depends on when they’re harvested and how they’re processed. Interaceituna breaks it down: green olives are picked early; changeable olives (pink, purple or chestnut) are picked mid-ripening; black olives are fully ripened. However, many commercially sold black olives get their colour from additives like ferrous gluconate (E579) or ferrous lactate (E585). True black olives often have a mottled mix of browns, reds, and purples.
These colour additives aren’t harmful, but if you’re after the real deal, check the label. Legally, such additives must be listed.
So, why are black olives good for you?
They're rich in iron
“Black olives contain more iron than green ones, making them helpful for women prone to anaemia or chronic fatigue,” says del Castillo. Interaceituna notes they provide up to 45.5% of your daily iron needs.
They're antioxidant-rich
Black olives tend to have higher levels of hydroxytyrosol, one of the most bioavailable antioxidants. They’re also a solid source of vitamin E, which protects cells from oxidative damage.
They may support weight management
A 2024 study from the University of Granada identified β-resorcylic acid in black olives, which may reduce fat mass, improve insulin resistance, and support metabolic health, without compromising muscle.
They may reduce the risk of colon cancer
Yaraseth del Castillo adds that compounds found in olive skins have been shown to reduce the formation of intestinal polyps by up to 45%, pointing to a promising role in colorectal cancer prevention.
They help regulate cholesterol
Olives are high in oleic acid (up to 77%), an unsaturated fat that helps maintain healthy cholesterol levels.
They're probiotic-friendly—if you choose right
Naturally fermented olives (brined and unpasteurised) contain live bacteria like Lactobacillus plantarum, which can support gut health, digestion, and immunity. Many supermarket versions, however, are pasteurised and lack these benefits. Del Castillo recommends seeking out organic or artisanal options.
How many should you eat?
Despite their salty reputation, nutritionists are increasingly pro-olive. Interaceituna recommends 25g of table olives per day—roughly seven olives, clocking in at 37 calories. “That provides the same amount of healthy fats and antioxidants as a tablespoon of extra virgin olive oil,” says del Castillo. The important thing to note is to choose natural, low-sodium, brined varieties with no chemical processing.
A 2022 study by Harvard’s TH Chan School of Public Health linked regular olive oil consumption (and by extension, olives) to a significantly lower risk of death from heart disease, cancer and neurodegenerative disorders. So next time the bar snack is olives, say yes and make them black.
Tapenade recipe: Black olive pâté
Ingredients:
- 200g pitted black olives
- 2 tbsp capers
- 2 anchovy fillets in oil
- 1 garlic clove
- Juice of half a lemon
- 3 tbsp extra virgin olive oil
- Ground black pepper, to taste
Method
- Rinse the capers with water and chop the garlic clove.
- Put them in a bowl together with the black olives and the anchovies.
- Add the juice of half a lemon and the oil.
- Whisk the mixture for a short time: just enough to make it smooth but with texture.
- Sprinkle with pepper to taste.
This story first appeared on Vogue.es
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