Introduction:
Olives are the fruits of the olive tree - an olive tree that originally comes from Asia. The fruits are green and only turn black after a longer ripening period. Green olives taste crisper and fresher than black olives, which have a spicier flavour.
Use/Preparation:
Olives taste very bitter when raw. To give them their typical flavour, they are pickled in brine or oil. They are also delicious dressed as a spread (tapenade), with salad, on pizza, in bread, (Mediterranean) pasta or stews, and as oil.
Health:
Oil fruits are rich in unsaturated fatty acids, antioxidants, sodium, calcium, phosphorus and iron. Vitamins A, E and folic acid (B9) are also found in the fruits. The nutritional value depends on the processing after harvest and the list of ingredients of the pickled olives. The fresh fruits are generally healthier.
Alternatives:
For a Mediterranean touch, olives can be replaced by diced courgettes or aubergines in various dishes. Rapeseed oil, which may even be healthier than olive oil due to its optimal fatty acid composition, can be used as an alternative. Safflower oil, walnut oil, linseed oil and hemp oil are equally rich in unsaturated fatty acids.
Back to tested foodsRelevance for intolerances
| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 148/619 |
| Fat | 13,9 g |
| Healthy fatty acids | 1,9 g |
| Carbohydrates | 1,8 g |
| Sugar | 0,04 g |
| Protein | 1,4 g |
| Salt | 0 g |
