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Vibrant flat lay of sliced beets, olives, kale, and pomegranates on a wooden board.
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Olives, green, Manzanilla

🔥 130 Calories
💪 1.1g Protein
⚡ 5g Carbohydrates
🥑 12.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Olives, green, Manzanilla
Energy density
Moderate
130 kcal per 100g
Macro energy profile
Fat-led
3% Protein · 14% Carbohydrates · 83% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in sodiumHigh in fiberHigh in vitamin ELow in sugarUSDA data

Nutritional Information

130
kcal/100g
Protein
1.1g
Carbohydrates
5g
Fat
12.9g

About Olives, green, Manzanilla

Olives, green, specifically the Manzanilla variety, are small, oval-shaped fruits that originate from the Mediterranean region, particularly Spain. Renowned for their rich flavor and unique briny taste, Manzanilla olives are often enjoyed both as a snack and as a key ingredient in various culinary dishes. They are harvested when they are green and unripe, imparting a mild yet distinct flavor profile that enhances salads, tapenades, and Mediterranean platters.

Nutritionally, Manzanilla olives provide a healthy balance of fats, primarily monounsaturated, making them a heart-friendly choice. They contain 130 calories per 100 grams, with 1.10g of protein, 5.00g of carbohydrates, and 12.90g of total fat. Rich in antioxidants, they contribute to overall health and are versatile in use, often paired with cheeses, meats, or used in salads to add flavor and nutrition.

Health Benefits

Supports heart health due to high monounsaturated fat content.
Contains antioxidants that can help reduce inflammation.
Rich in vitamin E, which promotes skin health.
May aid in weight management by promoting satiety.
Supports digestive health due to fiber content.
Contributes to bone health with essential minerals.
Can improve cholesterol levels by increasing HDL cholesterol.
May support cognitive function due to healthy fats.
Contains anti-inflammatory compounds that may reduce chronic disease risk.
Can enhance the flavor of dishes without added sugars or unhealthy fats.

Recommended Food Pairings

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Feta cheese - the saltiness complements the olives' flavor.
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Tomatoes - enhances freshness in salads and dishes.
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Cucumbers - provides a refreshing crunch.
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Pita bread - perfect for dipping in olive tapenade.
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Roasted meats - adds a savory contrast to rich flavors.

How to Consume

Serving size
Recommended serving: 100g, approximately 10-15 olives.
Frequency
Recommended frequency: 2-3 times per week.
  • •Enjoy as a snack on their own or with a cheese platter.
  • •Add to Mediterranean salads for extra flavor.
  • •Use in tapenade or spreads for sandwiches.
  • •Incorporate into pasta dishes for added texture.
  • •Top pizzas with olives for a traditional touch.

Selection & Storage

How to choose:

  • ✓Select olives that are firm and free from blemishes.
  • ✓Look for vibrant green color indicating freshness.
  • ✓Choose jars with brine that covers the olives completely.
  • ✓Check for a pleasant, briny smell without sourness.
Storage
Store in a cool, dark place, ideally in the refrigerator once opened.
Shelf life
5-7 days refrigerated, up to 3 months if properly stored in brine.

Warnings & Contraindications

  • ⚠️Individuals with olive allergies should avoid consumption.
  • ⚠️Those on a low-sodium diet should moderate intake due to brine.
  • ⚠️Excessive consumption may lead to increased sodium intake.
  • ⚠️Avoid olives packed in unhealthy oils or preservatives.

Frequently Asked Questions

How many calories does Olives, green, Manzanilla have?

Olives, green, Manzanilla contain approximately 130 calories per 100 grams, making them a low-calorie snack option that can be enjoyed in moderation.

Is Olives, green, Manzanilla healthy?

Yes, Manzanilla olives are healthy as they are rich in monounsaturated fats, antioxidants, and vitamins which contribute to heart health, skin health, and overall well-being.

How should Olives, green, Manzanilla be stored?

Store Manzanilla olives in a cool, dark place. Once opened, keep them in the refrigerator, ensuring they are submerged in brine to maintain freshness.

What are the benefits of eating Olives, green, Manzanilla?

Eating Manzanilla olives offers numerous benefits including heart health support, anti-inflammatory properties, and a rich source of antioxidants that help protect cells from damage.

How much Olives, green, Manzanilla can I eat per day?

A recommended portion is about 100 grams or approximately 10-15 olives per day, which provides health benefits without excessive calorie intake.

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