Which Olive Is Less Salty? A Guide to Low-Sodium Varieties

December 22, 2025 •

4 min read

Did you know that green olives typically contain twice as much sodium as black olives due to their different curing methods? For those mindful of their sodium intake, figuring out which olive is less salty is key to enjoying this flavorful snack without overdoing it.

Quick Summary

Many black olives are naturally less salty than green varieties, but curing methods and brand specifics are the most important factors. Dry-cured and some oil-cured options contain less sodium.

Key Points

Curing Method is Key: An olive's saltiness is primarily determined by its curing method, not its color.
Dry-Cured Olives are Least Salty: Varieties cured in dry salt, like the Kuru Sele, have the lowest sodium content.
Black vs. Green: Black olives are generally less salty than green olives because they are ripened and cured differently.
Castelvetrano Olives are Mild: For a low-salt green olive, look for the buttery and mild Castelvetrano variety.
You Can Reduce Salt at Home: Soaking olives in fresh water and changing it regularly will effectively decrease their saltiness.
Check the Label: Always read the label, as brand-to-brand differences in brine concentration can significantly impact sodium levels.

Understanding Saltiness: Ripeness vs. Curing

While the color of an olive often indicates its ripeness, the most significant factor determining its final salt content is the curing method. Green olives are harvested before they are fully ripe, resulting in a firmer texture and a more bitter flavor that requires extensive processing. In contrast, black olives are picked when fully ripe, giving them a softer texture and a milder, richer taste. The curing process for each type involves a different approach to remove the olive's natural bitterness.

The Curing Methods That Impact Salt Levels

There are several ways olives are cured, and each has a different effect on the final sodium level:

Brine Curing: This common method involves soaking olives in a saltwater solution (brine) for several months to remove bitterness. This process can result in a high-salt product, as the salt penetrates the fruit over time. Many popular varieties, including Kalamata olives, are brine-cured.
Dry Salt Curing: In this process, olives are layered in rock salt, which draws out moisture and bitterness. The salt is then rinsed off, and the olives are often dressed with oil. Dry-cured olives, such as the Kuru Sele variety, are often the least salty and have a distinct, wrinkled appearance.
Lye Curing: This quicker process uses a lye solution to debitter the olives before they are placed in a final brine for preservation. Lye-cured olives, like the standard canned black olives, are generally milder and less salty than those cured only in brine.
Oil Curing: Sometimes used in combination with other methods, olives can be coated in oil during curing, which contributes to a rich, less salty flavor profile. The Yagli Sele variety is an example of an oil-cured olive.

Low-Sodium Olive Varieties to Seek Out

For those looking to reduce their sodium intake, certain types of olives and curing methods stand out:

Dry-Cured Olives: Varieties like the Greek Throumpa olives or the Turkish Kuru Sele olives are cured in salt and then rinsed, leaving them with a rich, concentrated flavor and very little saltiness.
Castelvetrano Olives: These bright green, buttery olives from Sicily are typically cured in a light brine and are famously mild and less salty than other green olives, such as Manzanillas.
Canned Ripe Black Olives: Standard, canned ripe black olives (often referred to as 'California style') are lye-cured and then canned, resulting in a milder flavor and lower sodium content compared to many brine-cured green varieties.
Oil-Cured Olives: The Moroccan Beldi or the aforementioned Turkish Yagli Sele olives offer a less salty, rich flavor profile and a distinct, firm texture.

Compare the Saltiness of Common Olive Types


Olive Type	Ripeness	Common Curing Method	Typical Flavor	Relative Saltiness
Dry-Cured (e.g., Kuru Sele)	Ripe Black	Dry Salt	Concentrated, savory, rich	Lowest
Canned Black (e.g., California)	Ripe Black	Lye-Cured & Brine	Mild, earthy	Low
Castelvetrano	Immature Green	Light Brine	Buttery, mild	Low to Moderate
Oil-Cured (e.g., Beldi)	Ripe Black	Oil & Salt	Rich, concentrated	Low to Moderate
Manzanilla (stuffed)	Immature Green	Lye-Cured & Brine	Briny, nutty	Moderate to High
Kalamata	Ripe Black	Brine	Rich, fruity, wine-like	Moderate to High
Standard Brine-Cured Green	Immature Green	Brine	Piquant, tangy, salty	High

How to Reduce the Saltiness of Any Olive

If you find a jar of olives you already have is too salty, you can easily reduce the sodium content at home through a simple process.

Drain the brine: Pour off all the original brine from the jar or container.
Rinse thoroughly: Rinse the olives with cold, fresh water to wash off the surface salt.
Soak in fresh water: Cover the olives with fresh, cold water and place them in the refrigerator.
Repeat soaking: Change the water every few hours or once a day. Taste the olives after a day or two to check the salt level. Continue soaking and changing the water until you reach your desired saltiness.
Store properly: For longer storage, transfer the desalted olives to a clean jar and cover them with fresh, un-salted water or a very light brine. You can also cover them with olive oil to preserve them and add flavor.

Conclusion

When asking "Which olive is less salty?", the answer depends less on its color and more on how it was cured. Black olives, particularly those that are dry-cured or oil-cured, tend to be the lowest in sodium. Certain green varieties, like the buttery Castelvetrano, are also excellent lower-salt choices. For any olive that is too salty, a simple water-soaking technique can significantly reduce its sodium content, allowing you to control your flavor preferences and salt intake. Always check the label, as brine concentration can vary significantly between brands, even within the same type of olive.

Further reading: For more information on olive curing methods, explore this guide from the University of California Agriculture and Natural Resources, which details different home pickling techniques: https://anrcatalog.ucanr.edu/pdf/8267.pdf.

Frequently Asked Questions

Generally, yes. Black olives are harvested when ripe and often undergo a milder curing process, resulting in a less salty flavor profile compared to immature green olives, which are typically brine-cured.

Dry-cured olive varieties, such as the Turkish Kuru Sele, are often the least salty. The curing process draws out moisture and bitterness with salt, which is then rinsed away, leaving a rich but low-sodium olive.

The curing method is the main determinant of saltiness. Brine-cured olives absorb significant salt over time, while lye-cured and dry-cured olives end up with lower salt content because the curing agent or salt is largely removed after the process.

Yes, you can. Simply drain the original brine, rinse the olives, and soak them in fresh, cold water in the refrigerator. Change the water every few hours or once a day, and repeat until the olives taste less salty.

Yes, Castelvetrano olives are known for their mild, buttery flavor and are less salty than many other brine-cured green olives, such as Spanish Manzanillas. They are an excellent choice for a lower-sodium green olive.

Canned black olives are typically lye-cured, which results in a mild, relatively low-salt product. Many specialty olives, like Kalamatas, are fermented in brine for longer periods, often leading to a richer but saltier flavor.

No, Kalamata olives are generally considered saltier than most canned black olives. They are traditionally brine-cured, which gives them a distinctive, rich, and intense flavor but also a higher sodium content.