Which Olives Have No Salt? A Guide to Unsalted Varieties

November 13, 2025 •

4 min read

Over 90% of olives available commercially undergo a brining process involving high salt levels. But for those managing their sodium intake, the question of which olives have no salt is a critical one. While true salt-free olives are rare, several options exist for enjoying this healthy fruit with minimal or no added sodium.

Quick Summary

This guide covers different types of olives with minimal to no salt, including sun-dried and low-sodium cured options. It explains how processing affects sodium levels and offers methods for making store-bought olives less salty. It also provides a comparison of curing techniques and nutritional facts.

Key Points

Naturally Unsalted Options: True salt-free olives, like sun-dried Peruvian Botija and specialty air-dried Greek 'Chamades', are rare but available, relying on natural processes for curing.
Low-Sodium Varieties: Many major brands offer low-sodium or reduced-salt versions of popular olives like Kalamata and canned black olives, making them a more accessible alternative.
Water Curing: This method uses repeated rinsing with fresh water to remove bitterness, resulting in olives that are mild in flavor and very low in salt.
Salt Reduction at Home: The salt content of store-bought olives can be significantly reduced by soaking them in fresh water and changing it frequently over several hours.
Curing Affects Flavor and Texture: The curing method dictates the final olive profile; dry-curing creates an intense, chewy olive, while water-curing yields a milder, firmer one.
Healthy Fats and Antioxidants: Even with reduced salt, olives remain a healthy food, providing heart-healthy monounsaturated fats, antioxidants, and vitamin E.

Understanding the Salt in Olives

Olives in their raw, fresh-from-the-tree state are intensely bitter and inedible due to a compound called oleuropein. The curing process is essential to remove this bitterness, and traditionally, salt plays a major role in that process. Brining, dry-curing, and lye-curing all use or result in high sodium content, which is why finding truly salt-free olives can be a challenge. However, some specialty producers have developed methods to cure olives with minimal or no added salt.

The Elusive Quest for Truly Unsalted Olives

Naturally Sun-Dried Peruvian Botija Olives: These are one of the closest options to truly unsalted olives on the market. The curing process relies on the sun to dry and remove bitterness, with no added salt used in processing. However, it is important to note that these olives are not a sodium-free food, as they contain naturally occurring sodium. They have a distinct, slightly bitter, and chewy texture.
Organic Unsalted Dried Greek Olives: Some specialty Greek producers use warm air to dry their olives without any brine or salt. These olives, sometimes called 'Chamades,' mimic the traditional drying process where olives are left on the tree to ripen and dry. This method preserves a higher concentration of the olives' natural phenols and antioxidants.
Water-Cured Olives: This method is a process of repeatedly rinsing olives in fresh water over several months to remove bitterness. While the initial cure is done with plain water, the olives are often stored in a final brine or marinade containing some salt to prevent spoilage. Some providers, like Oliveology, have developed special techniques to cure Kalamata olives using no salt at all.

Low-Sodium Olive Alternatives

For those who can tolerate a small amount of salt, low-sodium varieties are more widely available and easier to find than completely unsalted ones. These options offer a good compromise between flavor and health-conscious eating.

Reduced-Sodium Kalamata Olives: Brands like Iliada and Gaea offer Kalamata olives with up to 40% less sodium than their standard versions. They are a great choice for adding rich flavor to salads and pasta dishes without the high salt content.
Low-Sodium Black Olives: Many major brands, such as Pearls and Goya, produce canned black olives specifically marketed as low-sodium, containing significantly less sodium than traditional varieties.

Comparison of Olive Curing Methods

The table below outlines the sodium levels, taste, and processing methods for different types of olives, helping you choose the best option for your dietary needs.


Curing Method	Typical Sodium Level	Taste Profile	Texture	Availability	Notes
Brine-Cured	High (5-10% brine)	Salty, can be tangy or savory	Softer, plump	High	Most common method for green olives (e.g., Manzanilla) and Kalamata.
Dry-Cured	High (initially), lower after oiling	Intense, savory, concentrated flavor	Wrinkled, chewy	Medium	Olives packed in salt for weeks; salt is often rinsed off before packing in oil (e.g., Gaeta).
Water-Cured	Very Low to Medium	Mild, nutty, retains natural flavor	Firmer than brine-cured	Low	Soaked repeatedly in fresh water; often stored in a milder brine or oil.
Unsalted Dried	Very Low (natural sodium only)	Fruity, concentrated, slightly bitter	Chewy, firm	Specialty	Rare, produced by specific brands using warm air or sun (e.g., Greek 'Chamades').

How to Reduce Salt in Store-Bought Olives

If you have olives that are too salty, you can easily reduce their sodium content at home. This process is a simple way to make your favorite brined olives more suitable for a low-sodium diet.

Drain the original brine: Discard the salty liquid the olives were packaged in.
Rinse thoroughly: Place the olives in a colander and rinse them under cool, running water for a minute.
Soak in fresh water: Place the rinsed olives in a bowl and cover them with fresh, cool water.
Repeat the process: For a significant salt reduction, change the water every hour or two. The salt from the olives will leach into the water, and you can continue this process until they reach your desired level of saltiness.
Re-marinate: Once the salt has been reduced, you can store the olives in a new marinade of your own, using olive oil and herbs like rosemary, thyme, or garlic to add flavor without sodium.

Health Benefits Beyond Sodium

Regardless of their salt content, olives offer numerous health benefits, making them a valuable addition to a healthy diet.

Heart-Healthy Fats: Olives are rich in monounsaturated fats, which are known to improve heart health.
Antioxidant Power: They are loaded with antioxidants and polyphenols that help fight inflammation.
Rich in Nutrients: Olives contain beneficial vitamins like Vitamin E and minerals such as copper.

Conclusion

While most commercially available olives contain salt from the curing process, several options exist for those seeking low-sodium or unsalted choices. From rare, air-dried Greek olives and sun-dried Peruvian Botijas to more common reduced-sodium varieties, finding a suitable olive for your dietary needs is possible. For maximum control, water-curing at home or rinsing and soaking salty olives provides the best method for salt reduction. By understanding the different curing processes, you can enjoy the rich flavors and nutritional benefits of olives while staying mindful of your sodium intake.

Frequently Asked Questions

No, while most commercial olives are cured using salt brine or dry salt to remove bitterness, some specialty producers use alternative methods like sun-drying, air-drying, or repeated fresh water soaking to achieve a similar result with minimal or no salt.

Unsalted olives mean no salt was added during the curing process, although they will still contain some naturally occurring sodium. Low-sodium olives are typically brined with salt, but the final product contains significantly less sodium than regular olives.

Yes, rinsing and soaking brined olives in fresh water can dramatically reduce their salt content. You should drain the brine, cover the olives with fresh water, and change the water hourly until the desired salt level is reached.

Generally, black olives can have a lower sodium content than green olives, but this is not a hard rule. The sodium level depends more on the specific curing process used than the ripeness of the olive. Always check the nutrition label for the most accurate information.

Sun-dried Peruvian Botija olives are a type of black olive that is cured naturally by sun-drying without any added salt. This results in a chewy, intensely flavored olive that is much lower in sodium, though not entirely sodium-free.

Specialty food stores, health food markets, and online retailers are the best places to find unsalted and low-sodium olive varieties. Brands like Iliada, Gaea, Pearls, and Natural Zing offer low-salt or naturally cured options.

After reducing the salt, you can store the olives in a new liquid medium, such as a marinade of olive oil, vinegar, and herbs. This will help preserve their flavor and prevent spoilage. Refrigeration is recommended for extended storage.