Are there any downsides to eating green olives?

December 11, 2025 •

3 min read

Approximately 735 mg of sodium can be found in a 100-gram serving of canned green olives, which is a significant portion of the recommended daily limit. This high salt content is the primary concern when considering if there are any downsides to eating green olives, especially for those with specific health conditions.

Quick Summary

The chief drawback of eating green olives is their high sodium content, which comes from the brine-curing process. Moderation is key for most people, but individuals with high blood pressure or heart conditions must be particularly mindful of portion sizes. Some people may also experience allergic reactions or digestive sensitivity.

Key Points

High Sodium Content: Green olives are typically cured in a high-salt brine, making their sodium content a major concern, especially for those with high blood pressure or heart conditions.
Allergic Reactions: Though uncommon, some people may experience allergies or sensitivities to olives, or react to the histamine content, causing mild to severe symptoms.
Acrylamide in Processed Olives: Some industrially processed olives, particularly black ones, may contain acrylamide, a potential carcinogen, so choosing naturally cured varieties is a safer bet.
Portion Control is Crucial: To avoid excessive sodium and fat intake, stick to the recommended serving size of a handful (about 5-10 olives) daily.
Green vs. Black Olives: Green olives are less ripe, firmer, and can be higher in sodium than their black counterparts, which are riper and contain more healthy fats.
Healthy Fats and Antioxidants: Despite the downsides, green olives are rich in healthy monounsaturated fats, fiber, and potent antioxidants like vitamin E.

The High Sodium Content: A Primary Concern

For most people, the biggest nutritional drawback to consuming green olives is their high sodium content. The curing process, which makes the naturally bitter olives edible, typically involves a salty brine. This brine-curing significantly increases the sodium levels in the final product. Even a small serving can contain a considerable amount of salt, which can accumulate quickly throughout the day.

For example, a quarter-cup serving of approximately eight green olives can pack over 525 mg of sodium. This is a concern for individuals with or at risk of high blood pressure, heart failure, or kidney disease, as excessive sodium intake can increase the risk of cardiovascular problems. While fresh olives are a lower-sodium option, most store-bought green olives are high in salt.

How to Manage Sodium Intake from Olives

Choose Low-Sodium Varieties: Look for jars or cans specifically labeled "low-sodium" or "reduced salt".
Rinse Before Eating: Rinsing olives under running water can help wash away some of the excess salt.
Practice Portion Control: Stick to the recommended serving size, usually about 5 to 10 olives.
Hydrate: Balance out the salty snack by drinking plenty of water to help flush excess sodium from your system.

Potential Allergic Reactions and Sensitivities

While rare, some individuals may have an allergy or intolerance to olives. The allergenic proteins in the fruit can trigger reactions that range from mild oral irritation to more severe symptoms like hives or swelling. For those with histamine intolerance, the histamines found in olives could also cause adverse reactions, such as headaches or flushing. If you experience any unusual symptoms after eating green olives, it is best to consult a healthcare professional.

Acrylamide and Processing Concerns

Some processing methods, particularly those used for mass-produced, canned black olives, can lead to the formation of a chemical called acrylamide. While a link between dietary acrylamide and cancer risk is still debated, some choose to limit their intake. While this issue is more prevalent with ripe, black olives, being mindful of heavily processed products in general is a good practice. High-quality, naturally-cured green olives are less likely to contain significant levels of this chemical. When possible, look for naturally-cured varieties.

Comparison: Green vs. Black Olives


Feature	Green Olives	Black Olives
Ripeness	Harvested early, before fully ripe.	Left to ripen on the tree longer.
Flavor	Sharper, firmer, and often slightly bitter or spicy.	Milder, richer, and less bitter in taste.
Fat Content	Slightly lower in fat content.	Higher in monounsaturated fats due to longer ripening.
Sodium Content	Often contain more sodium due to curing methods.	Generally, contain less sodium, but this depends on processing.
Nutrients	Higher in Vitamin E.	Higher in Vitamin A and Iron.
Best For...	Appetizers, martinis, and dishes where a sharp flavor is desired.	Salads, sauces, and recipes requiring a milder, richer flavor.

The Bitterness of Uncured Olives

It is crucial to understand that raw, uncured green olives are extremely bitter and inedible due to a compound called oleuropein. The curing process is a necessary step to make them palatable, which involves treating them with brine, lye, or dry salting. Consuming uncured olives is not recommended and would be an unpleasant experience.

Conclusion: Moderation is Key

Green olives are a nutritious food, packed with healthy monounsaturated fats, fiber, and antioxidants like vitamin E. For most people, the main downsides are linked to their high sodium content, which can be easily managed through mindful portion control and rinsing. While rare, allergies and sensitivities are also a consideration. By being aware of these factors and making informed choices, such as selecting low-sodium varieties, you can enjoy the many health benefits green olives have to offer as part of a balanced diet. The Mediterranean diet, which includes olives, is renowned for its health benefits, and for good reason—when consumed in moderation, green olives are a great addition to a healthy lifestyle.

One resource for more information on the Mediterranean diet and the role of olives in it can be found on the American Heart Association website, which offers guidance on healthy eating patterns.

The Takeaway

While green olives are a healthy addition to most diets, the potential drawbacks of high sodium, allergies, and processing should be considered. Careful consumption ensures you reap the health benefits without the risks. As with any food, moderation is the key to enjoying this salty treat responsibly.

Frequently Asked Questions

For most healthy people, the sodium in green olives is not dangerous in moderation. However, it can be a problem for individuals with high blood pressure, heart failure, or kidney disease. These individuals should be mindful of their portion sizes and choose low-sodium options.

Excessive consumption of green olives, primarily due to their high salt content, can cause bloating and thirst. The fiber content is generally helpful for digestion, but as with any food, overeating can lead to stomach upset.

A reasonable portion size is typically about a quarter-cup, or roughly 5 to 10 green olives. Sticking to this amount helps keep sodium and calorie intake in check.

Yes, olives are an unusual fruit because of their high fat content, primarily healthy monounsaturated fat (oleic acid). This fat is a major reason for their health benefits but contributes to their higher calorie count.

Allergies to olives are considered rare, although people with sensitivities to olive tree pollen might have a reaction. If you notice any allergic symptoms after eating them, consult a doctor.

You can significantly reduce the sodium content by rinsing the olives under cold, running water before eating them. You can also opt for specific low-sodium or reduced-salt varieties available in stores.

While both are healthy in moderation, green olives can be higher in sodium, while black olives are often higher in healthy fats and other nutrients due to ripening longer. The specific processing method is the bigger factor for high sodium.