Black Olives — Nutrients, Health Benefits, and Shopping Tips

Black olives should be selected for their rich, deep color and smooth, glossy finish. They ought to feel firm but yield slightly under pressure. Ensure olives in brine are plump and submerged in a clear liquid.

Exclude olives that look shriveled or are in a milky or cloudy brine, or emit a sour smell, signs of spoilage or improper storage. Avoid also any cans or jars that are dented or bulging.

Black olives should be stored in the refrigerator once opened, kept in their brine or oil. Airtight containers help preserve their flavor and texture. Unopened cans or jars can be kept in a cool, dry place until ready to use.

Exposure to air can cause olives to spoil quickly, so they should always be kept sealed. Do not store opened olives at room temperature, as this can lead to spoilage. Using clean utensils when handling olives helps prevent contamination.

Black olives can last for 1-2 years unopened when stored in a cool, dark place. Once opened, they should be refrigerated and used within 1-2 weeks. To maintain their quality, ensure they are kept in their brine or oil.

Leftover black olives can be used to add a savory touch to many dishes. Chop them and add to salads or pasta dishes for a burst of flavor. They are also excellent in pizza toppings or mixed into a tapenade with garlic, capers, and olive oil.

Use black olives in sandwiches or wraps for a Mediterranean twist, or mix them into a grain salad with quinoa or couscous. If you have a lot of black olives, consider blending them into a pasta sauce with tomatoes and herbs for a rich, savory dish. Black olives can also be used as a topping for nachos or mixed into a Greek-style salad with feta cheese and cucumbers. For a quick appetizer, stuff black olives with cream cheese or goat cheese and serve with crackers.

Black olives contain healthy fats, particularly monounsaturated fats, which support heart health by lowering cholesterol levels. They also contain antioxidants like vitamin E, which promotes skin health and reduces oxidative stress. Additionally, black olives support digestive health with their fiber content and may help reduce inflammation, benefiting joint health.