Understanding Which Olive Has the Least Amount of Sodium

October 7, 2025 •

4 min read

While olives are a staple of the healthy Mediterranean diet, their salt content can be surprisingly high due to the curing process. For those monitoring their sodium intake, understanding which olive has the least amount of sodium is crucial to enjoying this nutrient-rich fruit without the added salt. The answer lies in both the olive's ripeness and its preparation method.

Quick Summary

This guide reveals that ripe black olives and specially prepared low-sodium varieties contain the least salt. It explains how processing affects sodium levels.

Key Points

Black Olives Are Generally Lower in Sodium: Compared to green olives, ripe black olives typically contain less salt due to differences in processing and ripeness.
Low-Sodium Labeled Products Are Best: The most reliable way to find the lowest sodium is to buy products specifically marketed as 'low-sodium' from brands like Lindsay or Goya.
Water or Oil-Cured Olives are Healthier Choices: Curing methods that rely less heavily on brine, such as water or oil-curing, result in olives with significantly less sodium.
Soak Olives to Reduce Salt: For olives already purchased, soaking them in fresh water for 1-3 days and changing the water regularly can dramatically lower their salt content.
Check Labels for Curing Method: Always read the product label. If olives are packed in a simple brine, they will likely be higher in sodium than those cured in oil or water.

Why Olives Contain So Much Sodium

Before diving into specific types, it's essential to understand why olives have a high sodium content in the first place. When harvested, raw olives are extremely bitter and inedible due to a compound called oleuropein. To remove this bitterness, olives must be cured using various methods, with salt-based curing being the most common.

Brine Curing: This is the most popular method, where olives are soaked in a saltwater solution (brine) for an extended period. The salt helps draw out the bitter compounds and acts as a preservative. As a result, the olives absorb a significant amount of sodium from the brine.
Salt Curing: Also known as dry-curing, this involves packing olives in salt, which pulls out moisture and bitterness. The remaining salt gives the olives a distinct, intense flavor but a very high sodium level.

Black vs. Green: The Ripeness Factor

One of the biggest factors influencing an olive's inherent sodium level is its ripeness when harvested. Green olives are picked while underripe, while black olives are fully ripe. The longer ripening process and typical curing methods mean black olives generally contain less salt than green olives.

A 2024 comparison found that green olives had roughly double the sodium content of black olives on a per-serving basis. While the difference can vary by brand and preparation, this is a consistent pattern to keep in mind when choosing between colors. Beyond sodium, there are other nutritional differences: green olives tend to be higher in fat and vitamin E, while black olives offer more iron.

The Impact of Curing on Flavor and Saltiness

The curing process is responsible for much of the difference in flavor and texture, not just sodium. Brine-cured olives, common for both green (like Manzanilla) and black olives, are salty and tangy. Oil-cured or water-cured olives, on the other hand, are often less salty, as the curing liquids absorb salt from the olives via osmosis. Oil-cured black olives, for instance, are known for their wrinkly skin and less saline, more savory flavor.

Comparison Table: Sodium Content of Common Olives (per 100g)


Olive Type	Sodium (mg)	Notes
Black Olives (Typical)	~735 mg	Generally lower sodium than green varieties.
Green Olives (Typical)	~1556 mg	Higher sodium due to typical curing process.
Low-Sodium Black Olives	250-400 mg	Specially processed with less salt added.
Low-Sodium Kalamata	Up to 40% less	Iliada offers a variety with significantly reduced salt.
Oil-Cured Olives	Varies, but often less	Soaking in oil can lead to less absorbed salt.

The Low-Sodium Olive Solution

For those seeking the lowest sodium content, the best choice is not a specific varietal, but a product specifically marketed as “low-sodium.” Brands like Lindsay, Goya, and Iliada produce low-sodium or reduced-sodium options for both black and Kalamata olives. These products are processed to minimize salt absorption, often containing 25-50% less sodium than their standard counterparts.

Another excellent option is to seek out oil-cured or water-cured olives. For example, Sakellaropoulos organic farms produce unsalted Kalamata olives that are water-cured, offering the pure olive taste without any added salt. This represents the ultimate choice for those needing to eliminate sodium from their diet.

How to Reduce the Sodium in Any Olive

If you have a jar of standard, high-salt olives, you can significantly reduce their sodium content at home. This is a practical and budget-friendly method for making almost any olive a low-sodium option.

The Soaking Method

Drain: Empty the brine from the jar of olives.
Rinse: Rinse the olives thoroughly under cold running water for a minute.
Soak: Place the olives in a bowl and cover them with fresh, cold water. Store them in the refrigerator overnight or for a few days, changing the water every 10-12 hours.
Test: Taste an olive periodically to check the salt level. Once it has reached your desired level, you can remove them from the water.
Flavor: To add back some flavor and moisture, you can marinate the desalted olives in a high-quality extra virgin olive oil with herbs like oregano, rosemary, or garlic.

This osmosis process works on virtually any type of olive, regardless of its original curing method, and allows you to control the exact saltiness of your snack. For further guidance on safely handling olives for home pickling, the UC ANR Catalog provides an excellent resource.

Conclusion: Making a Healthier Choice

Determining which olive has the least amount of sodium involves more than just picking a color; it's about understanding the entire process from harvest to preparation. For the most straightforward solution, opt for products explicitly labeled as "low-sodium." Alternatively, choosing naturally lower-salt varieties like oil-cured black olives or, for the health-conscious chef, desalinating high-salt olives at home offers maximum control. By considering ripeness, curing method, and product labeling, you can make an informed choice that balances flavor and nutrition, ensuring a healthier, lower-sodium addition to your diet.

Frequently Asked Questions

Black olives are generally lower in sodium than green olives. Green olives are harvested earlier and cured in a heavier brine, which results in a higher overall salt content.

Look for labels that explicitly say "low sodium" or "reduced sodium." Brands like Lindsay, Goya, and Iliada produce specific versions of their products that have significantly less salt than their regular varieties.

Yes, you can. Drain the brine and soak the olives in fresh water in the refrigerator for one to three days, changing the water every 12 hours. This process of osmosis draws the salt out of the olives.

For a low-sodium diet, you should generally avoid most commercially sold brine-cured olives, especially green olives, which tend to have the highest salt content. Salt-cured black olives, while flavorful, are also very high in sodium.

Water-cured and oil-cured olives are processed using water or oil instead of a salt brine. This method results in olives that are much lower in sodium, though they may retain some bitterness or have a different texture.

Yes, stuffed olives can have more sodium than plain olives. The stuffing, such as cheese or flavored pastes, adds to the overall sodium content and changes the nutritional profile.

The sodium content varies because different brands use different curing and processing methods. The strength and duration of the brine soak, as well as any post-curing rinsing, will impact the final salt level in the product.