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Are Olives And Olive Oil High In Potassium? (Here Are The Facts)

Even though often eaten and prepared as a vegetable, olives are actually a fruit that grows in olive trees. 

People around the world eat them in salads, but they’re also used to make olive oil, which is an important part of the Mediterranean diet. 

Olives are very healthy and provide you with many plant compounds, vitamins, and minerals, including potassium. 

But if you’re on a low-potassium diet, is it safe to consume olives? Are olives and olive oil high in potassium?

Are olives and olive oil high in potassium?

Both olives and the olive oil made from them are low in potassium. They do contain some other important minerals in greater amounts as well as several macronutrients. 

Eating olives can also help you prevent various health issues thanks to the powerful plant compounds and antioxidants they contain.

How much potassium is in olives?

A half-cup serving of canned ripe green olives provides you with 7.2 mg of potassium. This is barely 1% of your daily recommended need for this mineral. 

So, whether you have kidney disease or have to follow a low-potassium diet for some other reason, olives are a great addition to your diet. 

What’s more, many people don’t eat a whole serving of olives in one sitting, so you’re probably getting even less potassium than the above-mentioned amount.

Olives contain very little potassium

How much potassium is in olive oil?

One tablespoon of olive oil contains virtually no potassium. This is the case for most plant- and fruit-derived oils and fats, making them safe for people on a low-potassium, kidney-friendly diet. 

Olive oil also has several health benefits and is considered to be better for you than other vegetable oils.

Are olives and olive oil good for you?

Olives aren’t very high in calories. Most of them come from fat, which might seem bad for your health. 

But luckily, most of the fat in olives is oleic acid, which has been found to have wonderful benefits. 

Consuming foods high in oleic acid may decrease inflammation and reduce your risk of heart disease. 

Some experts even say that this type of fatty acid has the potential to prevent various types of cancer.

Olives are a very good source of iron, providing you with around 15% of your daily recommended need in a half-cup serving. 

This mineral helps control your energy levels and gastrointestinal processes, boost your immune system, and even regulate body temperature. 

Are olives and olive oil good for you?
Are olives and olive oil good for you?

Iron also helps prevent and treat the symptoms of anemia, which is a blood condition that makes you tired and weak all the time. 

The benefits of getting enough iron are often missed until you develop a deficiency. So, make sure to prevent that by adding iron-rich foods like olives to your diet.

Both black and green olives are excellent sources of antioxidants. These compounds help flush out free radicals from your body, preventing oxidative stress and damage. 

This reduces your risk of chronic conditions like heart disease and cancer. Antioxidants and plant compounds found in olives may also prevent liver damage, reduce inflammation, regulate blood fat levels, and lower your blood pressure.

Olive oil has almost the same benefits as olives, except it’s much higher in calories and lower in some nutrients. 

Still, replacing vegetable oil with olive oil in cooking can help you protect your heart. This is because extra virgin olive oil contains good amounts of vitamin E, vitamin K, and fatty acids, which all contribute to coronary disease prevention

Vitamin K also helps with bone health, blood clotting, and many more bodily functions and processes.

Olive oil also contains many anti-inflammatory substances. These have various health benefits for your heart and overall health. 

Both black and green olives are excellent sources of antioxidants
Both black and green olives are excellent sources of antioxidants

Chronic inflammation can even lead to cancer, so consuming foods with anti-inflammatory compounds is very beneficial for your health. 

A single tablespoon of olive oil provides you with a lot of these compounds, making this oil a great source of them.

Can you take in too much potassium from olives and olive oil?

Since olives and olive oil aren’t high-potassium food, eating them on a low-potassium diet, even an especially strict one, is very safe. 

Even if you were to eat more than one serving of olives in a single sitting, you’d still be very unlikely to experience any potassium-induced side effects. 

So, you can safely incorporate this healthy fruit, as well as the oil made from them, into your diet.

On the other hand, eating too many olives can cause other kidney problems as a result of the amount of sodium they contain. 

Olives are very high in sodium, which can cause fluid buildup in your tissues and cells and high blood pressure. 

Since sodium and potassium work together very closely, eating too many high-sodium foods can be a problem when you don’t get enough potassium.

Are black olives high in potassium?

Are black olives high in potassium?
Are black olives high in potassium?

Half a cup of black olives contains 6.5 mg of potassium. Just like green olives, black olives are a wonderful source of iron, but they also contain some vitamins and calcium. 

They are also high in sodium, so make sure not to overdo it on them and consume them in moderation instead. 

Black olives have a slightly milder taste than green olives, and they taste less salty as well.

Are pickled olives high in potassium?

A half-cup serving of pickled olives has 75.6 mg of potassium. This makes them slightly higher in potassium than canned and ripe olive varieties. 

In addition, pickled olives are almost twice as high in sodium as ripe olives. A diet high in sodium poses many health risks, including a higher likelihood of high blood pressure and strokes. 

As a result, make sure to rarely consume pickled olives in small amounts, especially if you’re prone to these cardiovascular conditions.

Conclusion

Olives are very low in potassium, which makes them a great addition to any kidney-friendly and low-potassium diet. 

They’re also a great source of several important nutrients, minerals, and vitamins that help you stay healthy and even fight off various diseases. 

Olives, both green and black, are very easy to add to your diet, whether in salads or bigger dishes.