Olives are delicious, healthy fruits prized worldwide for their taste and health benefits. They are enjoyed alone, but more frequently are found in pasta dishes, salads, sandwiches, and cocktails. Olives are high in vitamins, minerals, and valuable antioxidants. Research studies have found that olives may help protect against cardiovascular disease, cancer, and even osteoporosis. Clearly, olives are healthy. But, are olives gluten-free?
Olives are naturally gluten-free and are loaded with health benefits. However, olives may not be gluten-free if they are packaged with a vinegar mixture that contains gluten. Also, if the olives are stuffed, the stuffing may contain gluten. Some of the best gluten-free alternatives to olives which contain healthy fats are avocados, walnuts, and coconut oil.
This article will take a close look at the health benefits of olives. It will also review several commercial brands of gluten-free olives. And for those who do not want to eat olives or olive oil, we consider some healthy, gluten-free alternatives. Let’s dig in!
Contents
Are Olives a Fruit?
Olives are small stone fruits. They are very high in vitamin E and antioxidants. Olives are also high in minerals such as copper, calcium, and iron.
Olives are either green or black. They may be green because they are not yet ripe, or they may be green even when mature. Some olives turn black when ripe. Olives are often enjoyed in pasta dishes, salads, as a topping on pizza and nachos.
Olives and the Mediterranean Diet
In the Mediterranean countries, most of the olives produced are used for making olive oil. Most of the fat in olives is a type of fat known as oleic acid. Oleic acid has been shown to decrease the risk of heart disease. It has also been shown to decrease inflammation, which is known to cause disease.
Olives really are a health superstar. The Mediterranean diet is often recommended by physicians and health experts. It’s considered by many as the healthiest diet in the world. Olives and particularly olive oil are key components of the Mediterranean diet.
Are Black Olives Gluten-Free?
Yes, black olives are naturally gluten-free. However, certain olive brands may contain malt vinegar, which is not gluten-free. Always be sure to review the ingredients label if you have gluten-intolerance or celiac. Lindsay and Pearls brands both offer certified gluten-free black olives.
What Makes Olives So Healthy?
- Quercetin: research has indicated that Quercetin may be good for your heart and may help lower blood pressure.
- Low in net carbohydrates: even though they are a fruit, olives can usually be enjoyed on a keto diet.
- May help lower your risk of osteoporosis: some animal studies have shown that some of the plant compounds found in olives may help prevent bone loss. Also, in countries following the Mediterranean way of eating, the rates of osteoporosis are lower.
- May lower cancer risk: more studies are needed, but there is promising research indicating that olives may lower the risk of cancer. The rates of cancer in Mediterranean countries are lower than in the United States and other parts of Europe.
Olives and olive oil are quite easy to incorporate into a healthy plant-based diet. By checking labels and asking questions, you can avoid accidentally consuming gluten when having olives.
Let’s review some gluten-free commercial olive products.
Olives Nutrition by Variety
Partanna Green Olives
Grown in Castelvetrano, Sicily, these delicious green olives are gluten-free, non-GMO, and vegan.
Ingredients:
- Olives
- Water
- Sea salt
- L ascorbic acid
- Lactic acid
- Citric acid
Nutrition per 3.5 ounces (100 grams):
- 136 Calories
- 14 g Total Fat
- 1 g Saturated Fat
- 900 mg Sodium
- 2 g Carbohydrates
- 0 g Net Carbohydrates
- 0 g Sugars
- 2 g Dietary Fiber
Musco Family Pearls Large Pitted Ripe Olives
This family-owned company claims to produce America’s favorite olive. These olives are gluten-free, Kosher, vegan, and non-GMO.
Ingredients:
- Olives
- Water
- Sea salt
- Ferrous gluconate (added to stabilize color)
Nutrition Per 4 olives (15 g):
- 15 Calories
- 5 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 g Polyunsaturated Fat
- 1 g Monounsaturated Fat
- 0 mg Cholesterol
- 120 mg Sodium
- 1 g Total Carbohydrates
- 0 g Sugars
- 0 g Dietary Fiber
Jeff’s Naturals Pitted Castelvetrano Olives
Grown on family farms in Castelvetrano, Sicily, these olives are packaged with no preservatives. They are also certified vegan and gluten-free, and non-GMO project verified.
Ingredients:
- Castelvetrano olives
- Water
- Sea salt
- Lactic acid
- Ascorbic acid
- Citric acid
Nutrition Per 3 olives (15 grams):
- 20 Calories
- 2 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 240 mg Sodium
- 0 g Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
Santa Barbara Olive Company California Large Pitted Ripe Olives
These olives are reduced salt, gluten-free and non-GMO.
Ingredients:
- Water
- Pitted olives
- Salt
Nutrition Per 4 Olives (15 grams):
- 20 Calories
- 2 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 110 mg Sodium
- 1 g Total Carbohydrates
- 0 g Sugars
Healthy, gluten-free alternatives to olives
There are many other gluten-free ways to get many of the health benefits of olives. If you don’t care for olives or olive oil, do not despair. Let’s look at some other foods that provide healthy fats and antioxidants similar to those provided by olives.
Avocados
Avocados, like olives, are fruit that grows on a tree. Also, like olives, they are high in heart-healthy fats. Similar to olives, they are relatively high in calories, but low in sugar are therefore keto-friendly. Of course, they are naturally gluten-free.
Avocados contain oleic acid, a monounsaturated fat, which can help lower bad cholesterol. They also have loads of vitamins and minerals. Avocados are high in potassium, folate, vitamins B6, C, and E. They are also high in fiber.
The high folate content in avocados may help lower your risk of cancer. Folate is also crucial during pregnancy to help prevent birth defects. Folate can also help prevent depression.
Avocados also contain Vitamin K which is good for your bones and can help slow down osteoporosis. Vitamin K is also crucial to the proper clotting of your blood.
Nutrition Per One-Half Avocado (100 grams):
- 160 Calories
- 7 g Fat
- 7 mg Sodium
- 5 g Carbohydrates
- 7 g Fiber
- 7 g Sugars
- 2 g Protein
Walnuts
Like olives, walnuts originated in the Mediterranean and are prized for their health benefits and delicious taste. Walnuts are high in heart-healthy fats and powerful antioxidants. Like olives, walnuts can be enjoyed as a snack or can be added to other dishes.
Walnuts are high in omega-3 fats, which may help prevent heart disease and cancer. Most of the calories in walnuts are fat calories, but studies have shown that they do not raise your risk of becoming overweight.
Walnuts are especially high in alpha-linolenic acid (ALA). This omega-3 fat helps reduce inflammation and can help prevent disease.
Walnuts are also a good source of vitamin E and Vitamin B6. They are also high in minerals like copper, manganese, folic acid, and phosphorous.
Studies have linked eating walnuts to better heart health, better brain function, and prevention of cancer.
Nutrition Per 1 ounce of Walnuts (about 14 halves):
- 185 Calories
- 5 g Total Fat
- 9 g Carbohydrates
- 7 g Sugars
- 9 g Dietary Fiber
- 3 g Protein
Coconut Oil
Like olives, coconut oil is high in heart-healthy fats. Most of the fat in coconut oil is medium-chain triglycerides (MCTs), which can be used by your body as a quick energy source. They can also be turned into ketones by your liver. Studies have found that ketones are beneficial to brain function.
Coconut oil is also being studied for its potential fat-burning benefits. The MCTs in coconut oil may also reduce hunger in those following a calorie-restricted diet. More studies are needed but the research so far is promising.
Coconut oil may help increase your HDL (good) cholesterol and help lower your LDL (bad) cholesterol. This can help lower the risk of heart disease.
Nutrition Per 15 ml (1 Tablespoon):
- 120 Calories
- 14 g Total Fat
- 12 g Saturated Fat
- 1 g Monounsaturated Fat
- 5 g Polyunsaturated Fat
- 0 mg Cholesterol
- 0 g Protein
- 0 g Dietary Fiber
- 0 g Carbohydrates
- 0 g Sugars
Conclusion
Olives are a gluten-free, delicious health food. Even though olives are naturally gluten-free, packaged or stuffed olives could contain gluten. It’s important to read labels and ask questions.
Olives and olive oil contain heart-healthy fats and powerful antioxidants. They can be very beneficial in a healthy diet.
If you do not like olives or olive oil, you have other good options for heart-healthy gluten-free foods. The best heart-healthy alternatives to olives are avocados, walnuts, and coconut oil.
Related Questions
What do olives taste like?
Most people find olives to taste tangy and a bit salty. The taste varies depending on the type of olive as well as the ripeness. Some people find tremendous variety in the tastes of different olives. At some large supermarkets and specialty shops, you’ll find dozens of different olives available for different tastes.
Are olives keto?
Yes, olives are a keto-friendly food. They are high in fat and low in carbohydrates and can be enjoyed on a keto diet.
Are olives GMO?
No, olives are currently not a genetically modified organism. There does not seem to be any interest in modifying olive tree genes at this time.
What are olives used for?
Olives are used for making olive oil. They are also used as a snack or as an addition to other dishes or drinks. Olives are a delicious ingredient in many other foods.