How much salt is in a serving of olives?

December 4, 2025 •

3 min read

According to the World Health Organization, most adults consume too much sodium, and olives, a popular snack, are often a significant contributor. The exact amount of salt in a serving of olives can vary dramatically depending on the variety, size, and curing process, making it essential for health-conscious consumers to understand the specifics.

Quick Summary

The salt content in a standard serving of olives varies significantly by type and preparation, with green olives typically having more sodium than black. The curing process, whether brine or dry-cured, is the primary source of added salt. Portion control and rinsing can effectively manage sodium intake from this Mediterranean staple.

Key Points

Sodium Varies Widely: The salt content in olives is highly dependent on the variety and how they are cured, not the fruit itself.
Green Olives are Often Highest: Certain varieties like green olives, especially when stuffed, can contain a significant percentage of the daily recommended sodium in a small serving.
Curing is the Key: The brining or dry-curing process is what infuses the olives with salt, which serves to both remove bitterness and act as a preservative.
Moderation is Prudent: Even though olives contain healthy fats, their high sodium levels mean they should be consumed in moderation, especially by individuals watching their salt intake.
Rinsing Reduces Salt: Soaking olives in fresh water for a period can significantly reduce their sodium content, making them a healthier choice for those with blood pressure concerns.

Understanding the Sodium in Olives

While olives are celebrated for their heart-healthy fats and antioxidants, their sodium content is a crucial nutritional detail that is often overlooked. The salt is not inherent to the olive fruit itself but is added during the curing and preservation process to remove bitterness and prevent spoilage. This means the sodium level is not fixed but depends on several factors.

How Curing Methods Affect Saltiness

The method used to cure olives is the biggest determinant of their final salt content. The primary methods include:

Brine-curing: Olives are soaked in a saltwater solution for several months. During this fermentation, the bitter compounds are broken down, and the salt is absorbed, flavoring and preserving the fruit. This method generally results in higher-sodium olives, as seen with many green and Kalamata varieties.
Dry-curing: Ripe olives are packed in salt, which draws out their moisture and bitterness over several weeks. After rinsing, the olives are often dressed with oil. This process leaves them with a wrinkled appearance and a concentrated flavor, but the final sodium level can still be substantial.
Lye-curing: This faster method involves using a lye-water solution to break down bitter compounds, followed by extensive rinsing. The olives are then often stored in a brine, contributing to their sodium content.

Comparing Salt Content in Common Olive Varieties

Different types of olives have varying sodium levels, even within the same curing method. Here is a comparison to illustrate the difference:


Olive Type	Approximate Sodium per Serving (5-10 olives)	Percentage of Daily Value*
Green Olives	310-620 mg	14-27%
Kalamata Olives	240-320 mg	10-14%
Canned Black Olives	470-735 mg (for a 100g serving)	20-32%

*Based on a 2,300 mg daily sodium limit.

As the table shows, green olives, especially those stuffed with pimientos, and canned black olives can have a surprisingly high sodium count per serving. Kalamata olives generally fall in the middle of the range, though specific brands may vary.

Reducing Sodium in Olives Before Eating

If you love olives but need to cut back on sodium, there are simple methods to make them less salty:

Rinse them: Drain the brine and rinse the olives thoroughly under running water. This provides an immediate, albeit small, reduction in salt.
Soak them in fresh water: For a more significant reduction, soak the olives in a bowl of fresh, cold water. Change the water every few hours or leave them to soak overnight in the refrigerator. The salt will diffuse from the olives into the water.
Use a new, low-salt brine: After soaking, you can create a milder brine using water and a splash of vinegar. Store the olives in this new solution in the refrigerator.

Health Implications of High Sodium Intake

While sodium is an essential mineral, excessive consumption is linked to several health issues. A high-sodium diet can lead to:

High Blood Pressure: Excess sodium causes the body to retain water, increasing blood volume and putting pressure on blood vessels.
Heart Disease and Stroke: Raised blood pressure is a major risk factor for heart attack and stroke.
Kidney Disease: High salt intake can place an added burden on the kidneys.
Water Retention and Bloating: Short-term effects include swelling and bloating.

Including olives as part of a balanced diet is perfectly healthy for most people, but moderation is key, especially for those with existing health conditions or who are otherwise monitoring their sodium intake. Look for brands that offer low-sodium varieties for an even healthier option.

For more information on balancing sodium intake with a healthy diet, the World Health Organization (WHO) provides helpful guidelines on their website.(https://www.who.int/news-room/fact-sheets/detail/sodium-reduction).

Conclusion

In summary, the amount of salt in a serving of olives varies widely depending on the variety and curing method, but it is often high enough to warrant careful portion control. By understanding the differences between green, black, and Kalamata olives, and by using simple rinsing or soaking techniques, you can enjoy these flavorful fruits without compromising your health goals. Always check the nutrition label for the most accurate information on the specific product you are consuming.

Frequently Asked Questions

Generally, green olives tend to be saltier than black olives because of the specific curing process they undergo, which involves a longer soak in brine. However, sodium levels can vary widely between different brands and products, so it's best to check the nutrition label.

A healthy serving size is typically considered to be about 5 to 10 olives, or approximately a quarter cup. Sticking to this portion size helps to manage both calorie and sodium intake, allowing you to enjoy their health benefits without overdoing it.

Yes, you can easily reduce the saltiness of jarred olives by draining the brine and soaking them in fresh water. For a more significant effect, soak them overnight in the refrigerator, changing the water a few times.

Olives are inherently bitter when picked from the tree. They are cured through methods like brining (saltwater) or dry-curing (packed in salt) to remove this bitterness and act as a preservative. This curing process is the source of their high salt content.

Yes, many brands now offer low-sodium versions of their olives. You can find these in many supermarkets and health food stores. Look for labels that specifically state 'low sodium' or 'reduced sodium'.

While the salt is not inherently unhealthy in small amounts, consuming too much sodium is a concern. For most people, consuming olives in moderation as part of a balanced diet is fine. However, individuals with high blood pressure, heart disease, or kidney problems should be particularly mindful of their intake.

Yes, soaking olives in water to remove salt will also cause some of the flavor compounds to diffuse into the water. This is why it is recommended to taste them periodically to achieve your desired salt and flavor balance.