Are Canned Olives Anti-Inflammatory? Separating Fact from Processing

December 2, 2025 •

4 min read

The Mediterranean diet, celebrated for its health benefits, prominently features olives as a source of healthy fats and antioxidants. A common question arises: are canned olives anti-inflammatory, or does the preservation process diminish their beneficial properties?

Quick Summary

Canned olives offer some anti-inflammatory benefits due to remaining polyphenols, though processing can reduce these levels compared to fresh or traditionally cured types. High sodium content is a key nutritional consideration when choosing canned varieties.

Key Points

Polyphenols Remain: Canned olives still contain anti-inflammatory polyphenols like hydroxytyrosol, though levels can be lower than in fresh olives.
High Sodium Content: The brine used in canned olives significantly increases sodium content, which can affect blood pressure and potentially counteract anti-inflammatory benefits.
No Oleocanthal: The potent anti-inflammatory compound oleocanthal is generally not found in canned olives, as it is largely exclusive to high-quality extra virgin olive oil.
Processing Matters: Lye-curing and pasteurization, common in canning, reduce polyphenol levels and eliminate any probiotic benefits compared to traditionally brined olives.
Rinse to Reduce Sodium: To mitigate the high salt content, rinsing canned olives before consumption is an effective strategy.
Benefits are Modest: While canned olives offer some anti-inflammatory benefits, they are less powerful than fresh olives or extra virgin olive oil and come with the drawback of high sodium.

The Anti-Inflammatory Power of the Olive

Olives and olive oil are renowned for their potent anti-inflammatory properties, largely attributed to their rich content of polyphenols and monounsaturated fats. The main anti-inflammatory compounds found in olives include:

Oleuropein: A powerful antioxidant abundant in fresh, unripe olives.
Hydroxytyrosol: A compound formed from the breakdown of oleuropein, known for its strong anti-inflammatory effects.
Oleic Acid: The primary monounsaturated fatty acid in olives, which has been shown to decrease inflammation and improve cardiovascular health.
Oleocanthal: An anti-inflammatory compound exclusive to extra virgin olive oil that mimics the effects of ibuprofen. It is typically not found in significant amounts in processed canned olives.

How Canning and Processing Impact Olives

The journey from tree to can involves significant processing that can alter the olive's nutritional profile. Raw, freshly picked olives are intensely bitter and inedible, requiring curing and fermentation to become palatable. The most common method for mass-produced, canned black olives involves lye-curing, which rapidly debitters the fruit. This is then followed by exposure to oxygen to darken the color, and finally, pasteurization via heat treatment to ensure a long shelf life.

This industrial processing has several effects on the anti-inflammatory compounds:

Polyphenol Reduction: The lye treatment and heat during pasteurization can cause a significant loss of total phenolic compounds compared to fresh or traditionally cured olives. However, some beneficial compounds like hydroxytyrosol can actually increase during fermentation stages.
High Sodium Content: To preserve the olives and improve flavor, they are stored in a salt brine, which drastically increases their sodium content. High sodium intake is linked to increased blood pressure and can promote inflammation, potentially offsetting some of the anti-inflammatory benefits.
Loss of Probiotics: While traditionally brined olives can contain beneficial lactic acid bacteria, the pasteurization process for most canned olives kills these live cultures, eliminating any potential probiotic benefits for gut health.
No Oleocanthal: The potent anti-inflammatory compound oleocanthal is fragile and almost entirely lost during the heat and processing involved in canning, and is generally not found in canned olives.

Anti-Inflammatory Benefits in Canned vs. Traditionally Cured Olives

Despite the reduction in some compounds, canned olives do retain some anti-inflammatory power. They remain a good source of heart-healthy monounsaturated fats and vitamin E. The remaining polyphenols, particularly hydroxytyrosol, still offer antioxidant and anti-inflammatory activity. The key takeaway is that their benefits are present, but less potent than those found in fresh, traditionally cured olives or high-quality extra virgin olive oil.

How to Maximize Anti-Inflammatory Benefits from Canned Olives

To get the most health benefits while minimizing the downsides of canned olives, consider these steps:

Rinse thoroughly: Rinsing canned olives under cold running water for a minute or two can wash away a significant portion of the excess sodium from the brine.
Choose wisely: Opt for low-sodium versions when available. Reading the nutrition label is crucial to managing your sodium intake.
Balance with other foods: Pair olives with potassium-rich foods like leafy greens or potatoes to help balance your sodium intake.
Use as a flavor enhancer: Instead of using other high-sodium seasonings, use a small amount of olives to add a briny, salty flavor to dishes, salads, and spreads.

Comparing Olive Curing Methods


Feature	Traditionally Cured (e.g., in brine or oil)	Brined Canned Olives	Lye-Cured/Oxidized Canned Olives
Polyphenol Content	High; preservation of natural compounds.	Moderate; some loss during processing.	Lower; significant loss during lye treatment.
Oleocanthal	Minimal; mostly found in extra virgin olive oil.	Negligible; lost during heat processing.	Negligible; lost during heat processing.
Sodium Content	Variable, can be high depending on brine.	High; stored and preserved in salt brine.	High; stored and preserved in salt brine.
Probiotic Potential	Possible; if naturally fermented.	Eliminated; pasteurization kills beneficial bacteria.	Eliminated; pasteurization kills beneficial bacteria.
Curing Process	Long fermentation, enzymatic action.	Brined and pasteurized.	Lye-curing, oxygenation, pasteurized.

Conclusion: A Qualified 'Yes'

In summary, canned olives do possess anti-inflammatory benefits, but with important qualifications related to processing and sodium. The healthy fats and remaining polyphenols contribute to their anti-inflammatory profile, making them a nutritious addition to the diet. However, their potency is diminished compared to extra virgin olive oil or some traditionally prepared olives, and the high sodium content is a significant drawback that must be managed. Ultimately, incorporating canned olives in moderation—and rinsing them thoroughly—can be a beneficial part of a healthy eating pattern, particularly when balanced with other anti-inflammatory foods. For the highest concentration of oleocanthal and polyphenols, extra virgin olive oil remains the superior choice. For further reading on the effects of polyphenols, the NIH offers a robust body of research.

Frequently Asked Questions

Yes, all olives contain beneficial compounds like polyphenols and monounsaturated fats that have general anti-inflammatory effects. The potency, however, varies depending on factors like ripeness and processing.

While there are minor nutritional differences between black and green olives, the processing method and high sodium content of canned versions are more significant factors than the fruit's color. Black olives may contain slightly different compounds due to longer ripening.

Yes, you can significantly reduce the sodium content by thoroughly rinsing canned olives under cold running water before eating them.

No, the potent anti-inflammatory compound oleocanthal is primarily found in high-quality extra virgin olive oil and is almost entirely destroyed during the heat processing involved in canning.

For nutritional purposes, jarred and canned olives are processed similarly and share similar nutritional profiles, including high sodium. The main difference often comes down to the specific curing method used, which impacts overall polyphenol retention.

Yes, canned olives still contain heart-healthy monounsaturated fats, dietary fiber, and some polyphenols that contribute to their overall nutritional value.

Excessive sodium can contribute to inflammation, potentially offsetting some of the anti-inflammatory benefits from polyphenols. Moderation and rinsing are key to balancing these effects.