What Olives Are Lowest in Sodium? Your Complete Guide

November 28, 2025 •

3 min read

With the average American consuming far more sodium than the recommended daily limit, finding lower-sodium alternatives for common foods like olives is a priority. Understanding what olives are lowest in sodium is crucial for making healthier choices, especially for those managing blood pressure or other health concerns.

Quick Summary

Low-sodium black olives and specific water-cured varieties are typically the lowest in salt content. Conventional olives can also have their sodium levels significantly reduced through rinsing and soaking.

Key Points

Black vs. Green: Black olives often contain less sodium than green olives, primarily due to differences in their curing and processing methods.
Look for Labels: The lowest sodium olives are specifically labeled "low sodium" or "reduced sodium" by commercial brands like Lindsay or Goya.
Rinse and Soak: A quick rinse under running water or an overnight soak in fresh water can dramatically reduce the sodium content of regular, brine-cured olives.
Water-Cured: For the absolute lowest sodium, seek out water-cured olives, which use repeated water rinses instead of a heavy brine to remove bitterness.
Read Labels: Always check the nutrition label for the exact sodium content, as it can vary widely even within the same type of olive depending on the brand and processing.

Why Olives are Usually High in Sodium

Olives, directly from the tree, are intensely bitter due to a compound called oleuropein. To make them edible, they must undergo a curing process that removes this bitterness. The most common curing method is brining, which involves soaking the olives in a saltwater solution. This process, while essential for flavor and preservation, also infuses the olives with a high amount of sodium. The amount of salt varies depending on the specific curing process and the duration.

Naturally and Commercially Low-Sodium Olive Options

Certain types of olives naturally possess lower sodium, and various commercial products cater specifically to a low-salt diet. The curing process is the most significant factor impacting the final sodium content.

Black Ripe Olives

Generally, black ripe olives tend to have less sodium than green olives. This is because the process used to create black olives involves oxidation, which changes their color and mellows their flavor, often with less dependence on a heavy salt brine compared to how green olives are cured. Major brands like Lindsay offer specifically labeled "Low Sodium" black olives that are a great choice.

Water-Cured Olives

Some artisanal olives are cured using a water-based method instead of brine. The olives are repeatedly rinsed in fresh water over a period of time to leach out the bitterness. This method results in a mild, less salty flavor. If you find olives labeled as water-cured, they will have significantly less sodium than their brine-cured counterparts.

Specialty Reduced-Sodium Brands

In response to consumer demand, many companies now produce olives with reduced sodium. These products are often clearly labeled on the packaging. Examples include:

Lindsay Low Sodium Black Olives: A readily available option in most grocery stores.
Goya Reduced Sodium Olives: Offers a range of products, including green and stuffed olives, with a 25% reduction in sodium.
Oliveology Unsalted Olives: Some specialty stores offer truly unsalted options, though they are less common and may have a different flavor profile.

Reduce Sodium Yourself with Rinsing and Soaking

For those who have conventional, brine-cured olives, there are easy at-home methods to decrease the sodium content. These techniques are especially useful if low-sodium varieties are not available.

Rinsing: The simplest method is to drain the brine from the jar and rinse the olives thoroughly under cold running water. This will wash away a significant amount of the surface salt.
Soaking: For a more substantial reduction, drain the brine and place the olives in a bowl of fresh, cold water. Store them in the refrigerator overnight. The olives will absorb some of the fresh water, diluting their internal salt content. You can change the water daily for one to two days for an even greater effect.
Refilling with Water: After soaking, you can store the olives in fresh water in the refrigerator, changing it periodically. This allows you to control the final sodium level.

Sodium Content Comparison: Black vs. Green Olives

While the specific curing method and brand play a significant role, the natural sodium content often varies between black and green olives due to their different levels of ripeness and processing. Here is a general comparison:


Olive Type	Typical Sodium Content (per 100g)	Notes
Standard Green Olives	High (e.g., ~1556mg)	Brine-cured, picked unripe; high salt content.
Standard Black Olives	Medium (~735mg)	Oxidized and cured ripe; generally lower than green.
Low-Sodium Black Olives	Low (e.g., < 50% of standard)	Specially processed and labeled for lower sodium.
Water-Cured Olives	Lowest	Cured with repeated water rinses, very little added salt.

Conclusion: A Healthy Choice with Smart Selection

Olives are a good source of healthy fats, antioxidants, and minerals, but their sodium content can be a concern for those watching their salt intake. The best option for finding what olives are lowest in sodium is to look for specific low-sodium or unsalted varieties from brands like Lindsay or Goya. Alternatively, you can take a more hands-on approach by buying conventional olives and reducing the salt at home by rinsing or soaking them. By understanding the curing process and being mindful of your selection, you can continue to enjoy the flavor of olives as part of a heart-healthy diet.

For more detailed information on curing methods, consult this university resource on Safe Methods for Home Pickling.

Frequently Asked Questions

Yes, in general, black ripe olives typically have less sodium than green olives. Green olives are picked earlier and cured in a heavier brine, while the oxidation process for black olives requires less salt.

Yes, rinsing olives under cold running water for a minute can wash away a significant amount of the surface salt. For an even greater reduction, soak them in fresh water overnight.

For a noticeable reduction in saltiness, soak the olives in cold water in the refrigerator overnight. For an even lower sodium level, change the water once or twice over a two-day period.

Low-sodium olives have had their salt content specifically reduced during processing, but they may still contain some salt. Unsalted olives, which are less common, are cured without any added salt.

The exact amount depends on the olive's size and original saltiness, but soaking can reduce sodium levels substantially. One estimate suggests that soaking overnight can remove up to a third of the sodium.

Yes, water-cured olives typically have the lowest sodium content because the curing process relies on repeated water rinses to remove bitterness, not salt.

Yes, absolutely. Brine-cured olives, which are the most common type, contain the highest sodium. Methods like water-curing or dry-curing use less salt and result in lower final sodium levels.