Kalamata Olives Nutrition Benefits and Facts

Nutritional summary

Kalamata olives are a significant source of antioxidant polyphenols (naturally occurring plant compounds), specifically hydroxytyrosol, which is found in higher concentrations in these olives than in extra virgin olive oil .
These olives are classified as a fermented food, typically undergoing a Greek-style natural fermentation process that utilizes lactic acid bacteria and yeasts to develop their characteristic flavor and texture .
As a core component of the Mediterranean diet, olives contribute to a plant-forward eating pattern that is well-established by systematic reviews to reduce the risk of cardiovascular disease, type 2 diabetes, and cognitive decline .
Kalamata olives contain specific triterpenic acids, such as oleanolic acid, which are being studied for their biological properties, though clinical research on their direct health impact from whole olives is still emerging .

Interesting fact

Unlike many green olives that are picked early, Kalamatas must be hand-harvested only once they have fully ripened on the tree to achieve their deep purple hue.

Standout nutrients

EPIC

SOURCE

Sodium

EPIC

SOURCE

Iron

SUPER

SOURCE

Sum of Polyphenols

SUPER

SOURCE

Total Phenolic Acids

223

kcal per 100g

Protein1.36g

Fat20.3g

Carbs2.29g

Fiber4.45g

Sugar0.65g

Fat breakdown

Polyunsat1.91g

Monounsat13.3g

Saturated2.87g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Olive trees are drought-resistant and act as carbon sinks, though processing requires significant water.

Confidencemedium

Storage

Refrigerate After Opening

2–4 weeks

Keep in original brine or olive oil

Cool Dark Place

6–12 months

Unopened jars or cans

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

2 contributing source foods

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Systemic Health Effects of Oleuropein and Hydroxytyrosol Supplementation: A Systematic Review of Randomized Controlled Trials - PMC

[1]pmc.ncbi.nlm.nih.gov

Food Processing and the Mediterranean Diet - PMC

[2]pmc.ncbi.nlm.nih.gov

Antioxidants in Extra Virgin Olive Oil and Table Olives: Connections between Agriculture and Processing for Health Choices - PMC

[4]pmc.ncbi.nlm.nih.gov

The Rising Role of Omics and Meta-Omics in Table Olive Research - PMC

[5]pmc.ncbi.nlm.nih.gov

Scientific evidence supporting the newly developed one-health labeling tool “Med-Index”: an umbrella systematic review on health benefits of mediterranean diet principles and adherence in a planeterranean perspective - PMC

[6]pmc.ncbi.nlm.nih.gov

The Mediterranean Diet: From an Environment-Driven Food Culture ...

[7]pmc.ncbi.nlm.nih.gov

Mediterranean Diet - StatPearls - NCBI Bookshelf - NIH

[8]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Table Olives More than a Fermented Food - PMC

[9]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

50.2

Version

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