Does Olive Have a Lot of Sodium? What to Know for Your Diet

December 11, 2025 •

4 min read

According to the CDC, most Americans consume significantly more than the recommended daily limit of sodium, averaging about 3,300 milligrams. A common contributor to this high intake is cured or brined foods like olives, which are often cited for their high sodium content. While olives themselves don't naturally contain a lot of sodium, the curing process is where the salt is added.

Quick Summary

Olives are packed in brine or saltwater, which significantly increases their sodium content. The amount varies by type, with green olives generally having more sodium than black. Consumers can manage their salt intake by moderating portion sizes and rinsing brined olives to reduce sodium.

Key Points

High Sodium Content: Most olives have a high sodium content because they are preserved in saltwater or brine to make them palatable.
Green vs. Black: Green olives, harvested earlier, typically contain more sodium than black olives, which are picked when ripe.
Curing Process: The salt is added during the curing and fermenting process, which removes the natural bitterness of the olive fruit.
Rinsing Reduces Sodium: Soaking or rinsing brined olives in fresh water can help reduce their saltiness significantly.
Nutrient-Dense Food: Despite the sodium, olives are a good source of healthy monounsaturated fats, vitamin E, and antioxidants.
Moderate Portions: Portion control is key for those watching their sodium intake; a small handful is a reasonable serving.
Low-Sodium Options Exist: Consumers can look for explicitly labeled 'low-sodium' olive varieties or opt for olive oil, which contains virtually no sodium.

Why Olives Contain High Amounts of Sodium

Fresh, uncured olives are extremely bitter and unpalatable due to a compound called oleuropein. The curing process, which typically involves soaking the olives in brine or saltwater for an extended period, removes this bitterness and makes them safe and delicious to eat. This process is the primary reason for the high sodium level in most store-bought olives. The salt acts as a preservative, extending the shelf life of the product and enhancing its flavor.

The Curing Process and Salt

There are several methods for curing olives, and the amount of sodium can vary depending on the technique. Water-curing and brine-curing are two common processes. In brine-curing, olives are submerged in a salt and water solution for weeks or months, during which the bitterness is drawn out. The salt is absorbed into the fruit, which explains the high sodium content of the final product. Dry-salting is another method, where olives are packed in salt to extract moisture and bitterness. Regardless of the method, the goal is to make the olive edible, and salt is a critical component of achieving that result.

Sodium Differences Between Olive Varieties

Not all olives are created equal when it comes to sodium. The ripeness of the fruit at harvest, as well as the specific curing method, impacts the final sodium level. Black olives are generally harvested when ripe, and they typically contain less sodium than their younger, green counterparts. Green olives, picked before they are ripe, often undergo a more intense brining process, leading to a higher salt concentration.

Comparing Green and Black Olives

Black olives: A 100g serving of canned black olives can contain approximately 735 mg of sodium. While this is still a substantial amount, it is significantly lower than green olives. They are also a good source of iron.
Green olives: A 100g serving of canned green olives can contain as much as 1,556 mg of sodium, more than double that of black olives. This makes portion control particularly important for those watching their sodium intake. Green olives are notably higher in vitamin E.
Kalamata olives: These dark, flavorful olives are also packed in brine and therefore high in sodium. Their delicious taste can make it easy to consume a large quantity, so they should also be enjoyed in moderation.

How to Reduce Sodium in Olives

For individuals monitoring their sodium intake, all is not lost. You can significantly reduce the saltiness of store-bought olives with a simple technique. The method involves soaking the olives in water to draw out some of the excess salt.

Steps for reducing sodium:

Rinse thoroughly: Drain the brine from the olives and rinse them under running water for a minute to remove surface salt.
Soak in fresh water: Place the olives in a bowl and cover them with fresh, warm water.
Replace the water: Change the water hourly for a few hours. The more times you replace the water, the more salt you remove.
Taste and test: Taste an olive after a couple of hours to determine if the salt level is to your liking.
Store and enjoy: Once the desired saltiness is achieved, you can store the olives in a little olive oil or a new, low-sodium marinade for future use.

Comparison Table: Green Olives vs. Black Olives


Feature	Green Olives	Black Olives
Ripeness	Unripe	Ripe
Sodium per 100g	Up to 1,556 mg	Up to 735 mg
Curing Process	Typically longer, more intense brine	Varied, can include water or brine curing
Texture	Firmer	Softer, more tender
Flavor	Briny, sharp	Milder, fruitier
Key Nutrient	Higher in Vitamin E	Higher in Iron

Incorporating Olives into a Healthy Diet Mindfully

Despite their high sodium, olives are not a forbidden food for most people. They are packed with heart-healthy monounsaturated fats and antioxidants like vitamin E. The key is moderation and smart consumption, especially for those with high blood pressure or other health concerns.

Practice portion control: Stick to the recommended serving size of 5-10 olives per day to keep sodium in check.
Combine with other foods: Add chopped olives to salads, pizzas, or grain bowls, where a small amount can deliver a big burst of flavor without a large sodium impact.
Look for low-sodium varieties: Some brands offer reduced-sodium or low-salt canned options. Always check the nutrition facts label.
Make your own marinade: After soaking your olives to reduce sodium, marinate them yourself using garlic, herbs, or lemon zest to control the flavor and salt content.

Conclusion

In summary, olives can be a nutritious part of your diet, but they contain a significant amount of sodium due to the curing process. The level of sodium varies by type, with green olives being particularly salty. To mitigate the high salt content, it is best to enjoy olives in moderation and consider rinsing them before consumption. By being mindful of your intake and choosing lower-sodium options when possible, you can savor the benefits of these flavorful fruits without overdoing it on salt.

Start with a small portion: When adding olives to a meal, a little goes a long way.
Choose black olives for a lower sodium option: The difference in sodium between black and green olives is notable.
Rinse and soak for control: A quick rinse or an overnight soak can drastically reduce the saltiness.
Enjoy heart-healthy fats: Remember that the monounsaturated fats in olives are a big nutritional win, balancing out the high sodium.
Explore other options: Consider alternatives like caperberries or roasted nuts for a low-sodium, savory snack.

Frequently Asked Questions

Olives are naturally bitter and inedible when picked from the tree. They must be cured in a brine or salt solution to remove the bitterness and preserve them, which is why they absorb a large amount of salt.

Generally, black olives contain less sodium than green olives. This is because they are harvested at a riper stage and often undergo a different, less intensive brining process.

If you have high blood pressure, you can still eat olives in moderation. It is crucial to monitor portion sizes and consider rinsing them before eating to reduce the sodium content.

To reduce the saltiness, you can rinse the olives under water and then soak them in fresh water, changing the water hourly until they reach your desired level of saltiness.

A reasonable serving size is about 5 to 10 olives, which typically contains around 50-60 calories and a manageable amount of sodium for most people.

Yes, there are several savory, low-sodium alternatives to olives, including caperberries, sun-dried tomatoes, or pickled grapes.

No, olive oil is not high in sodium. The oil extracted from the olive fruit contains only trace amounts of sodium, making it a healthy option for adding fat to your diet without the salt.