Kalamata olives (Olea europaea) come from Kalamata, a small town in the southern Peloponnese, Greece. Kalamata olives are one of the best varieties and to top it all off, they are kind of tasty too. Castelvetrano Olives: The World’s Tastiest Olive? Mince them and mix with olive oil, apple cider vinegar, lemon juice, and crushed garlic for a kalamata salad dressing. Mediterranean Diet Review: Does It Work for Weight Loss? We can find concentrated amounts of oleanolic acid in both wine and olive oil. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Kalamata Olives (3-5 olives), PROTEIN QUALITY Source: Nutrient data for this listing was provided by Custom. Like most olives, they’re naturally bitter, which is why they’re usually cured or processed prior to consumption. User Agreement (updated 5/25/18) Kalamata olives are a significant source of hydroxytyrosol, a compound which is one of the most potent polyphenols in the world. Research suggests that oleic acid may reduce inflammation associated with obesity. As a result, it helps prevent free radical oxidative damage, which can age the body and lead to chronic disease (14, 15). One of the significant benefits of tyrosol is that it helps inhibit the oxidation of LDL cholesterol, contributing to reduce cardiovascular risk (27, 28). Clinical tests show that oleocanthal “was destroying cancer cells” within 30 minutes to an hour, while “leaving healthy cells intact.”. Further, human trials demonstrate a reduction in oxidative stress (20, 21). In particular, research shows that it has anti-inflammatory effects and improves vascular function (3, 4). Plant-based fats such as nuts and avocados are significant sources of vitamin E, and kalamata olives are no exception. This article tells you all you need to know about kalamata olives. Use of and/or registration on any portion of this site constitutes acceptance of our Foods to eat, foods to avoid and a sample Mediterranean menu for one week. Given that antioxidants combat free radicals to neutralize their harmful effects, antioxidant-rich kalamata olives may help protect against these conditions. Similar to most fruits, there are many different types of olives. They also inhibit LDL (bad) cholesterol oxidation, a process associated with plaque buildup (3, 22, 23, 24, 25). Yes – despite the popular misconception, olives are a fruit rather than a vegetable. They’re cured in brine to remove their bitter compounds and improve the taste. Healthline Media does not provide medical advice, diagnosis, or treatment. Originating from Greece, kalamata olives are a type of dark-purple olive generally bigger than regular black olives. I wouldn’t think so – if you like pitted olives best, just go with what you prefer. As such, you should moderate your intake or opt for low salt alternatives. Olives (and olive oils) have an extensive body of research behind them showing they help to lower chronic disease risk. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Kalamata olives’ strong flavor makes them a great addition to many dishes, such as salads, pasta, pizza, and dressings. Additionally, there are both whole and pitted kalamata olives. This article discusses the potential health benefits of these fats. They’re packed with beneficial nutrients and plant compounds that offer protective effects against certain heart and mental diseases. Kalamata olives are dark-purple, oval fruits originally from the Messinia region in Greece (1). Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Here are a few ideas regarding how to add them to your diet: You can find whole or pitted kalamata olives in stores, so be mindful of pits when eating or cooking with whole olives. Also, it is essential for the proper functioning of nerves and muscles — including the heart (5, 6). The olives contain a stone in the middle, and generally, they are not pitted before commercial retail. © 2005-2020 Healthline Media a Red Ventures Company. This includes submerging them in brine or saltwater, which increases their sodium content. Iron is a truly essential mineral, and red blood cells contain approximately 70% of it as hemoglobin. First, the short way involves soaking the olives in brine for a week. Two main types of polyphenols found in olives are oleuropein and hydroxytyrosol (12, 13). They’re also a good source of iron, calcium, copper, and vitamins A and E. Kalamata olives have been associated with a variety of health benefits thanks to their high content of potent beneficial plant compounds. Kalamata olives contain a significant source of copper. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). The Self NutritionData method and system is covered by U.S. Patent No. This article explains why…. Kalamata olives are one of the most interesting olive varieties, and they contain powerful polyphenols that appear to protect against disease. Unlike most fruits, kalamata olives are high in fat and lower in carbs. Like most olives, they’re rich in antioxidants and healthy fats and have been linked to multiple health benefits, including protection against heart disease. It’s also worth keeping in mind that ready-to-eat olives have a high sodium content, mostly resulting from the brining process. Kalamatas are my absolute favourite. Notably, the study showed that there was a post-prandial “significant decrease in blood glucose and triglycerides” compared to a meal without EVOO (, A meta-analysis of 29 existing trials and 4 cohort studies featuring over 15,000 type 2 diabetics showed that those consuming the highest amount of olive oil had the greatest glycemic control (. A serving of 5 kalamata olives (38 grams) provides (2): Compared with other fruits, they’re high in fat. Avocado Oil vs. Olive Oil: Is One Healthier? Kalamata olives have a strong, tangy flavor that can enhance many of your favorite recipes. I eat some every day (6-8). Following the harvesting of the olives, workers either process them into olive oil or prepare them to be table olives. Enjoy a handful as part of a healthy snack or appetizer. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that.