Black olives deserve a permanent place in your pantry

“Black olives contain more iron than green ones, making them helpful for women prone to anaemia or chronic fatigue,” says del Castillo. Interaceituna notes they provide up to 45.5% of your daily iron needs.

They’re antioxidant-rich

Black olives tend to have higher levels of hydroxytyrosol, one of the most bioavailable antioxidants. They’re also a solid source of vitamin E, which protects cells from oxidative damage.

They may support weight management

A 2024 study from the University of Granada identified β-resorcylic acid in black olives, which may reduce fat mass, improve insulin resistance, and support metabolic health, without compromising muscle.

They may reduce the risk of colon cancer

Yaraseth del Castillo adds that compounds found in olive skins have been shown to reduce the formation of intestinal polyps by up to 45%, pointing to a promising role in colorectal cancer prevention.

They help regulate cholesterol

Olives are high in oleic acid (up to 77%), an unsaturated fat that helps maintain healthy cholesterol levels.

They’re probiotic-friendly—if you choose right

Naturally fermented olives (brined and unpasteurised) contain live bacteria like Lactobacillus plantarum, which can support gut health, digestion, and immunity. Many supermarket versions, however, are pasteurised and lack these benefits. Del Castillo recommends seeking out organic or artisanal options.

How many should you eat?

Despite their salty reputation, nutritionists are increasingly pro-olive. Interaceituna recommends 25g of table olives per day—roughly seven olives, clocking in at 37 calories. “That provides the same amount of healthy fats and antioxidants as a tablespoon of extra virgin olive oil,” says del Castillo. The important thing to note is to choose natural, low-sodium, brined varieties with no chemical processing.

A 2022 study by Harvard’s TH Chan School of Public Health linked regular olive oil consumption (and by extension, olives) to a significantly lower risk of death from heart disease, cancer and neurodegenerative disorders. So next time the bar snack is olives, say yes and make them black.

Tapenade recipe: Black olive pâté

Ingredients:

• 200g pitted black olives
• 2 tbsp capers
• 2 anchovy fillets in oil
• 1 garlic clove
• Juice of half a lemon
• 3 tbsp extra virgin olive oil
• Ground black pepper, to taste

Method

1. Rinse the capers with water and chop the garlic clove.
2. Put them in a bowl together with the black olives and the anchovies.
3. Add the juice of half a lemon and the oil.
4. Whisk the mixture for a short time: just enough to make it smooth but with texture.
5. Sprinkle with pepper to taste.

This story first appeared on Vogue.es

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