Olive is a fruit native to the Mediterranean region. Every 100 grams of olive provides 4 grams of carbohydrates, 1 gram of protein, 3 grams of fiber, and 15 grams of fat with monounsaturated fat being about 90%.

Average calories: 155 per 100 grams.

Vitamins found in higher amounts: vitamins E, A, B1, B3, and B6.

Minerals found in higher amounts: sodium, iron and magnesium. Olive is very high in sodium, 1600 mg per 100 grams.

Phytonutrients found in higher amounts and their health benefits: the bitter taste of olive is due to a phytonutrient called “oleuropein”. It is a phenolic compound with an anti-oxidative effect and has an ability to enhance thermogenesis.

Other phytonutrients in olive include carotenoids (beta-carotene, lutein, zeaxanthin), anthocyanins, flavonols (quercetin and kampferol), phenols (tyrosol), terpenes (oleuropein, erythodiol, oleanolic acid, and elenoic acid), gallic acid, and caffeic acid.

Olive has anti-cancer effect because of its different phytonutrients. Also it benefits the visual, cardiovascular, digestive, and nervous systems.