Are Olives High in Salt? Understanding Sodium Content and Health

December 12, 2025 •

4 min read

While olives are a staple of the heart-healthy Mediterranean diet, the fact is that most commercially sold olives are relatively high in sodium. This high salt content is not natural to the fresh olive but is a direct result of the curing and brining process needed to make them edible. The sodium level can vary significantly based on the type of olive and how it was prepared.

Quick Summary

Processed olives contain a significant amount of sodium, primarily due to the curing and brining methods used to remove their natural bitterness. This varies by type and preparation, but moderation is key for those watching their sodium intake. Rinsing can help lower the salt content.

Key Points

Curing process adds salt: Olives require curing to remove bitterness, and most commercial methods use salt brine, which significantly increases their sodium content.
Sodium levels vary widely: The amount of sodium depends on the curing method and type of olive; green olives can have a higher sodium count than black olives.
Rinsing reduces salt: Soaking or rinsing olives in fresh water before eating can help significantly lower their saltiness.
Control portion sizes: Enjoying a small, measured portion (e.g., 5-10 olives) is a simple way to manage sodium intake.
Olives offer health benefits: Despite the salt, olives provide heart-healthy monounsaturated fats, antioxidants, and fiber, making them a nutritious snack in moderation.

Why Olives are High in Sodium

Freshly picked, raw olives are incredibly bitter and essentially inedible. To transform them into the flavorful snack we know, they must undergo a curing process. This process uses salt to draw out the bitter compounds, primarily oleuropein.

The Curing Process and Salt

The method of curing has the most significant impact on an olive's final sodium level. The primary methods include:

Brine-curing: This is the most common method for commercial olives. Olives are soaked in a saltwater solution for an extended period, which ferments them, breaks down bitter compounds, and preserves them. The salt in the brine permeates the olive, leading to a high sodium count.
Dry-curing: In this technique, olives are packed in salt for weeks. The salt draws out moisture and bitterness, resulting in a wrinkled, intensely flavored olive with a high salt content.
Lye-curing: A faster method that uses an alkaline solution (lye) to remove bitterness. After treatment, the olives are rinsed and then typically placed in a salt brine for storage, contributing to their sodium content.

How Much Salt is in a Serving?

The sodium content of olives can differ substantially based on their variety and processing. For example, the USDA reports that a 100g serving of canned green olives can contain over 1,500mg of sodium, while canned black olives can have around 735mg. A small handful of about five green olives can easily contain over 200mg of sodium. Considering that the American Heart Association recommends no more than 2,300mg of sodium per day for most adults, a portion of olives can contribute significantly to this daily limit.

Table: Comparison of Olive Types and Sodium Levels


Olive Type	Common Curing Method	Flavor Profile	Typical Sodium per Serving (approx. 5-10 olives)
Manzanilla (Green)	Brine-cured	Nutty, sometimes smoky	High (e.g., 5 olives ~260mg)
Kalamata (Black/Purple)	Brine-cured	Fruity, rich	High (e.g., 6-8 olives ~320mg)
California Ripe (Canned Black)	Lye-cured then brined	Milder, less complex	Moderate to High (e.g., 5 olives ~115mg)
Dry-Cured (e.g., Thasos)	Dry-salt cured	Intense, robust, wrinkled	Very High
Oil-Cured (e.g., Bella di Cerignola)	Packed in oil after curing	Rich, smooth	Moderate to High

The Healthy Side of Olives (Despite the Salt)

Despite the high sodium, olives remain a healthy food option when consumed in moderation, thanks to a wealth of other beneficial compounds.

Healthy Fats: Olives are an excellent source of monounsaturated fats, particularly oleic acid. These healthy fats are associated with heart health, helping to regulate cholesterol and potentially lower blood pressure.
Antioxidants: Packed with antioxidants like Vitamin E, polyphenols, and flavonoids, olives can help protect cells from damage caused by free radicals, reduce inflammation, and lower the risk of chronic diseases.
Nutrients and Fiber: Olives also provide essential nutrients, including iron, copper, and calcium. As a whole fruit, they also offer dietary fiber, which aids digestion and can increase feelings of fullness.

How to Reduce Sodium When Eating Olives

For those who enjoy olives but need to manage their sodium intake, there are several effective strategies:

Rinse thoroughly: Simply rinsing brine-cured olives under cool, running water for a minute can significantly reduce their surface salt. For an even greater reduction, soak them in a bowl of fresh water and change the water periodically.
Choose varieties wisely: Look for olives that have been water-cured or oil-cured instead of brined. Some brands also offer low-sodium or reduced-sodium options. Always check the nutrition label.
Use as a flavor enhancer: Instead of eating a large handful, use a few olives to add a punch of salty flavor to a dish, reducing or eliminating the need for added table salt.
Pair with potassium-rich foods: Balance your sodium intake by pairing olives with potassium-rich foods like salads with leafy greens, or other vegetables to help offset the effects of sodium.
Control portion sizes: The simplest method is to stick to a modest portion. Most experts recommend a handful or a quarter cup per serving.

Conclusion

In conclusion, yes, olives are high in salt, but this is a result of the necessary curing process, not their natural state. This doesn't detract from their status as a healthy, nutritious food rich in monounsaturated fats, fiber, and antioxidants, but it does mean moderation is key, particularly for those with blood pressure concerns. By understanding the different curing methods and employing simple techniques like rinsing, you can enjoy the delicious, savory flavor of olives without overdoing your sodium intake. Making informed choices allows you to reap the many health benefits this Mediterranean staple has to offer.

This article is for informational purposes only and is not a substitute for professional medical advice. health.clevelandclinic.org

Frequently Asked Questions

No, raw olives are not naturally high in salt but are extremely bitter and inedible. The high salt content found in most store-bought olives is a result of the curing and brining process necessary to make them palatable.

The curing process, which often involves salt brine, is used to remove the bitter compounds, such as oleuropein, from the olive fruit. This process also ferments and preserves the olives, giving them their characteristic flavor and texture.

Yes, rinsing olives under cool, running water or soaking them in fresh water for a period can help reduce their saltiness significantly.

No, the sodium content varies considerably between olive types and processing methods. Green olives, for example, often have a higher sodium count than canned black olives.

People with high blood pressure should be mindful of their olive consumption due to the high sodium content. It is recommended to eat them in moderation and choose low-sodium options or rinse them well to manage salt intake.

Generally, canned black olives have a slightly lower sodium content than green olives, though both can be high in salt. The nutritional difference is not major, and the curing process dictates the final sodium level.

Olives are rich in heart-healthy monounsaturated fats, antioxidants like Vitamin E, fiber, iron, and other essential nutrients. These components can help protect against chronic diseases and improve heart health.