What Kind of Olives Are Low in Sodium? Exploring Healthier Choices

December 27, 2025 •

4 min read

Over 70% of the sodium consumed by Americans comes from packaged, processed, and restaurant foods, making it crucial to seek out low-sodium options for popular snacks like olives. Whether you're managing hypertension or simply aiming for a healthier diet, finding out what kind of olives are low in sodium can help you enjoy this nutritious fruit without the added salt.

Quick Summary

This guide details specific low-sodium olive varieties, explains why some olives are higher in salt than others, and provides practical methods for reducing sodium content. It highlights ripe black olives as a naturally lower sodium option compared to brined green varieties.

Key Points

Ripe black olives are the lowest-sodium type: Opt for canned ripe black olives, especially those labeled "low-sodium" or "reduced-sodium".
Green olives generally have higher sodium: Varieties like Manzanilla are high in salt due to their brine-curing process.
Castelvetrano olives are a milder green option: Their buttery, delicate flavor profile often comes with less sodium compared to other green varieties.
Rinsing reduces surface sodium: You can lower the sodium content of any brined olive by rinsing it under cold water before serving.
Soaking draws out salt: For a more significant reduction, soak olives in fresh water for a few hours, changing the water periodically.
Read the label carefully: Always check nutrition facts, as even oil-cured or special varieties can be surprisingly high in sodium.

Naturally Low-Sodium Olive Varieties

For those monitoring sodium intake, selecting the right olive variety and preparation method is key. While all olives are typically processed with salt to be edible, some varieties and curing techniques result in a lower final sodium count.

Ripe Black Olives

Many ripe, California-style black olives are a great place to start when seeking low-sodium options. These are often picked ripe, giving them a milder flavor profile and resulting in a lower salt content compared to their green counterparts. When shopping, specifically look for cans labeled "low sodium" or "reduced sodium," as this can significantly lower the sodium content by as much as 50%. A standard can of regular ripe black olives already contains less sodium than an equivalent serving of green olives, but the reduced-sodium versions are the optimal choice.

Castelvetrano Olives

Castelvetrano olives, hailing from Sicily, are known for their vibrant green color and delicate, buttery flavor. While they are brined, their curing process typically results in a milder, less salty taste profile compared to other green olives. Some studies suggest they can have a moderate sodium level, but certain brands and preparation techniques can further reduce this. Rinsing them before serving is a simple and effective way to remove surface salt and further lower your intake.

Other Options to Consider

Oil-cured olives: While many assume oil-cured olives are sodium-free, they are actually packed in heavy salt before being submerged in oil. This can make them high in sodium, so it is crucial to read the nutritional labels carefully and opt for unsalted oven-dried versions if available.
Fresh water-cured olives: For the true salt-conscious, some artisanal methods involve curing olives in fresh water over several months, resulting in a naturally low-sodium product. These are less common but represent the lowest-sodium option possible.

Why are some olives higher in sodium?

Not all olives are created equal when it comes to salt content. The primary factor influencing the final sodium level is the curing process. Olives are naturally bitter and must be cured to be palatable.

Curing Processes and Sodium

Brine-curing: The most common method, especially for green olives, involves soaking the fruit in a saltwater solution (brine) for an extended period. This draws out the bitterness and ferments the olives, but it also infuses them with a high concentration of sodium. Green olives, which are less ripe, are typically cured this way and are often higher in sodium as a result.
Lye-curing: Used to accelerate the debrittering process, especially for California-style olives. Following the lye treatment, the olives are still rinsed and then placed in a salt brine for storage. However, the sodium level is generally lower than with traditional brine-curing.

Practical Ways to Reduce Olive Sodium

Even if you're not able to find a specifically labeled low-sodium brand, you can take steps at home to reduce the sodium content of regular store-bought olives.

Rinse thoroughly: Rinsing brined or canned olives under cold, running water for several minutes is an easy way to wash off excess surface salt.
Soak in fresh water: For an even greater reduction, soak the olives in fresh water for several hours, or even overnight, changing the water once or twice. This helps to draw out some of the salt that has penetrated the fruit.
Use in moderation: Limiting your portion size is the simplest way to keep your sodium intake in check. The American Heart Association recommends adults limit sodium to 2,300mg per day, so a few olives can add up quickly.

Comparison of Common Olive Types by Sodium Content


Olive Type	Ripeness at Harvest	Curing Method	General Sodium Level	Flavor Profile
Ripe Black Olives	Fully Ripe	Lye-cured, then brined	Lower	Mild, slightly nutty
Reduced-Sodium Ripe Black Olives	Fully Ripe	Lye-cured, special brining	Significantly Lower	Same as standard, but less salty
Castelvetrano Olives	Early Ripeness	Brine-cured	Moderate to Low	Buttery, mild
Green Olives (Manzanilla)	Unripe	Brine-cured	High	Salty, piquant
Kalamata Olives	Fully Ripe	Brine-cured	High	Rich, fruity

Conclusion

While almost all commercially available olives contain salt, you can still enjoy them on a low-sodium diet by making informed choices. Ripe black olives are the most widely available lower-sodium option, especially those specifically labeled "low-sodium". The mild Castelvetrano is another good choice, particularly after a quick rinse. For maximum control over sodium, consider seeking out rare, naturally cured, or fresh water-cured varieties. By paying attention to the type of olive, its preparation, and practicing a simple rinsing technique, you can savor the health benefits and flavor of this Mediterranean staple without compromising your dietary needs.

Frequently Asked Questions

Yes, generally speaking, ripe black olives are lower in sodium than most green olives. The difference in salt content is primarily due to the different stages of ripeness when harvested and the curing methods used.

Yes, you can significantly reduce the sodium content of brined or canned olives by rinsing them thoroughly under cold water or soaking them in fresh water for a few hours.

Yes, many major grocery store brands, like Lindsay and Kroger, offer reduced-sodium versions of popular olive types, particularly ripe black olives.

Contrary to what the name might suggest, traditional oil-cured olives are packed in heavy salt before being submerged in oil and are therefore high in sodium. Always check the label.

The only truly salt-free olives are fresh water-cured varieties, which are fermented over several months. These are not commonly found in typical grocery stores and are more of a specialty item.

For a heart-healthy diet, the best olives are reduced-sodium ripe black olives. They offer the heart-healthy monounsaturated fats and antioxidants of regular olives with much less salt.

Stuffed olives, such as those with pimientos or garlic, often have a different nutritional profile than plain olives due to the added ingredients. The olive itself is often a high-sodium green variety, and the stuffing can add further salt or flavorings.