The Surprising Truth About Olives and Your 5 a Day
Many people are surprised to learn that despite their plant origins, olives are not considered a reliable contributor to the daily 5 a day target in many health guidelines. This is not because they lack nutritional value—in fact, they are packed with healthy monounsaturated fats, vitamin E, and powerful antioxidants. The primary reason for their exclusion is the curing process, which typically involves brining in salt water to reduce bitterness and preserve them for consumption. This process results in a high sodium content, which can be detrimental to health when consumed in large quantities.
Why Salt Content is the Deciding Factor
The UK's National Health Service (NHS) is clear on this matter: pickled or brined items like olives and gherkins do not count towards your 5 a day due to the high levels of added salt. The 5 a day campaign is designed to encourage consumption of a wide variety of fruits and vegetables, which are naturally low in salt, sugar, and fat. While olives offer beneficial fats, the sodium can negate some of their potential health benefits, particularly for individuals with high blood pressure or cardiovascular concerns. Therefore, while they can be part of a healthy diet, they shouldn't be relied upon as a primary source of your daily fruit and vegetable intake.
Olive Nutrition vs. Traditional 5 a Day Foods
To better understand why olives don't fit the mold, it's helpful to compare their nutritional profile with more traditional 5 a day options. A standard 80g portion of most fruits and vegetables provides significant vitamins, minerals, and fibre with very low sodium. A handful of olives, while nutritious in its own right, contains a fraction of the fibre and a concentrated dose of sodium.
| Feature | Olives | Traditional 5 a Day Foods |
|---|---|---|
| Sodium Content | High due to brining | Very low or negligible |
| Primary Nutrient | Healthy monounsaturated fats | Vitamins, minerals, and fibre |
| Portion Size | Small (around 16-24 small-medium olives) | Larger (80g for fresh, 30g for dried) |
| Primary Use | Flavouring, appetizer, garnish | Main component of a meal, snack |
| Contribution to 5 a day? | No (according to NHS) | Yes |
How to Enjoy Olives Healthily
Just because olives don't count towards your 5 a day doesn't mean you should avoid them entirely. As a core component of the Mediterranean diet, they are still a healthy food when consumed in moderation. A small handful (around 5-10 olives) can provide a delicious and satiating snack, thanks to their healthy fat content. They are a great way to add flavour to salads, pasta dishes, and homemade pizzas, and can even help reduce the need for extra salt in cooking. For those watching their sodium intake, rinsing olives before use can help wash away some of the surface salt.
List of ways to incorporate olives into your diet:
- Salads: Add chopped olives to green salads for a salty, savoury flavour. They pair well with feta cheese, tomatoes, and cucumber.
- Pasta Dishes: Stir olives into tomato-based sauces or add them to pasta salads for a Mediterranean twist.
- Appetizers: Serve a small bowl of olives alongside other mezze items like hummus and fresh vegetables.
- Homemade Tapenade: Blend olives with capers, garlic, and olive oil for a simple and delicious spread for toast or crackers.
- Pizza Topping: Scatter them over pizza, along with other vegetables like peppers and mushrooms.
- Baked Goods: Fold chopped olives into savoury breads or muffins for a unique flavour profile.
The Health Benefits of Moderation
Eating a moderate number of olives provides numerous health benefits without overdoing the salt. The oleic acid, a monounsaturated fat, is excellent for heart health, helping to lower 'bad' LDL cholesterol. They are also rich in antioxidants like vitamin E and polyphenols, which fight inflammation and protect cells from oxidative stress. Some studies also suggest a link between compounds in olives and a reduced risk of certain cancers and bone loss. The fibre in olives, while not extensive, also contributes to digestive health. Therefore, enjoying olives responsibly as a flavourful addition rather than a main vegetable portion is the best strategy.
Conclusion
So, do olives count towards 5 a day? The short answer is generally no, primarily due to their high sodium content from the brining process, which is in direct conflict with the low-salt goals of most national health recommendations. However, this should not deter you from including them in your diet. By understanding their place as a savoury, healthy-fat-rich condiment to be enjoyed in moderation, you can still reap the antioxidant and heart-healthy benefits they offer. Focus on consuming a wide variety of fresh fruits and vegetables for your daily 5 a day, and use olives sparingly to add a punch of delicious Mediterranean flavour to your meals.
More Resources
For additional guidance on which foods count towards your daily fruit and vegetable targets, the NHS offers a clear guide: https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/
Frequently Asked Questions
What is the difference between green and black olives?
Black olives are simply green olives that have been left on the tree to ripen longer. The nutritional content is similar, though black olives may have slightly higher iron, while green olives sometimes contain higher sodium and vitamin E due to processing.
How many olives are considered a portion?
Since olives don't typically count as a 'portion' for your 5 a day, serving sizes are more about moderation due to salt and fat content. A small handful, approximately 5-10 olives, is often recommended as a sensible serving.
Are the olives in extra virgin olive oil healthy?
Yes, the healthy monounsaturated fats (oleic acid) and antioxidants found in olives are concentrated during the production of extra virgin olive oil, making it a very healthy cooking oil. Unlike whole olives, the oil has a very low sodium content.
Can I reduce the saltiness of olives?
Rinsing brined olives with water before eating can help to wash away some of the excess salt. This can be a useful tip for people who are on a salt-restricted diet but still wish to enjoy the flavour of olives.
What are the main nutritional benefits of olives?
Olives are rich in monounsaturated fats, particularly oleic acid, which is good for heart health. They also provide vitamin E, iron, and antioxidants like polyphenols, which have anti-inflammatory properties.
Do olives have a lot of calories?
Olives are relatively low in calories, with around 7 calories per olive, though this varies by size. The calorie density comes from their healthy fat content, which also helps promote feelings of fullness.
What other foods don't count towards 5 a day?
Beyond olives and gherkins, other foods and drinks that don't count towards your 5 a day include potatoes and other starchy foods, ketchup, fruit yoghurts, and most fruit juices beyond a single 150ml portion.
