Green or black olives – for some it is simply a matter of taste. But do they also differ in terms of their nutrients? In fact, the color plays a role in this. And did you know that there are also colored olives? FITBOOK explains.
In Europe alone there are over 1000 varieties of olives. Some of them are so special that they only grow on a few trees in remote Mediterranean villages. What ends up on our plates are primarily green and black or shimmering dark purple olives. FITBOOK explains how they differ and whether green or black olives are healthier.
Green vs. black olives – that’s behind the different colors
To reveal the first secret directly: Green and black olives are not different varieties, but are characterized by their different degrees of ripeness. The green olives are not fully ripe fruits and only get dark if you leave them on the tree until the end.1 Incidentally, the latter are used to produce olive oil. This also shows the main difference: the flesh of the unripe, green olives is firmer, denser and slightly more bitter in taste, while the ripe black ones are more fatty and have a milder taste.
Also interesting: Replacing butter with olive oil reduces the risk of serious illnesses
Is one color healthier than the other?
The different fat content – green contain 10 grams per 100 grams, the black 16 grams – might be decisive for figure-conscious people. However, these are valuable unsaturated fatty acids, which are known to have little to do with being overweight. However, there are other interesting differences:
- Unripe olives contain more vitamin A and an antioxidant called oleuropein. This bitter substance has strong anti-inflammatory properties and is best known for its antihypertensive effect.2
- Ripe olives, on the other hand, contain more vitamin E and iron. Interesting: With the maturation, the oleuropein converts into an equally valuable antioxidant called hydroxytyrosol. This is characterized by its antibacterial and heart-protective properties and is even able to slow down tumor growth.3
There is no clear answer to the question of whether green or black olives are healthier. Both are great choices when it comes to a balanced diet.
Attention, “black sheep” – this is how you recognize colored olives
Black, fully ripened olives tend to be slightly more expensive than the green ones. Therefore, masses of green olives are simply dyed black. The iron salts used for this are harmless to health, but it is still a sham. If the olives appear uniformly black, almost as if “lacquered”, have firm flesh and a light core, this is the type of olive. True black olives are softer in texture, less plump, and shimmer with reddish and deep purple hues. Tip: You are on the safe side with Kalamata olives. They were named following the Greek town of the same name and are considered to be one of the healthiest strains around.4
Sources
- 1. Rocha, J., Borges, N., Pinho, O. (2020), Table olives and health: a review. Journal of Nutrition.
- 2. Sun, W., Frost, B., Liu, J. (2017). Oleuropein, unexpected benefits!, Oncotarget.
- 3. Bertelli, M., Kiani, A.K., Paolacci, S. et al. (2020) Hydroxytyrosol: A natural compound with promising pharmacological activities, Journal of Biotechnology.
- 4. Blekas, G., Vassilakis, C., Harizanis, C. (2002): Biophenols in table olives, Journal of Agricultural and Food Chemistry.
