Olives, ripe, canned (jumbo-super colossal)
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
These are large, briny, cured olives, typically Manzanilla or Gordal varieties, that have been softened and darkened to a deep purplish-black. They offer a meaty, tender texture with a rich, salty, and slightly fruity flavor profile, often with a hint of bitterness. Nutritionally, they are a notable source of heart-healthy monounsaturated fats and dietary fiber, with virtually no sugar.
💚 Why it's loved
People love these olives for their satisfying, meaty bite and intense, savory flavor that can elevate a simple snack or a complex dish. Their versatility in both Mediterranean and global cuisines, from tapas to pizza toppings, makes them a beloved pantry staple.
⚠️ Watch-outs & how to enjoy it better
The primary downside is their high sodium content from the brine, which can be a concern for those managing blood pressure. Additionally, the fat content, while healthy, is calorie-dense, so portion control is key. To counteract, rinse them briefly before use to reduce sodium and pair them with lean protein or vegetables to balance the meal.
Key benefits
- Rich in heart-healthy monounsaturated fats (oleic acid).
- Good source of dietary fiber (2.5g per 100g).
- Contains antioxidants like vitamin E and polyphenols.
- Provides iron and copper in small amounts.
- Low in carbohydrates and sugar-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'jumbo-super colossal' size refers to olives that are typically over 4 grams each, often hand-picked at peak ripeness and cured to achieve their distinctive large, plump form.
Full nutrition (scales with serving)
| Water | 84.3 g |
| Energy | 81.0 kcal |
| Energy | 339 kj |
| Protein | 0.97 g |
| Total lipid (fat) | 6.9 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 5.6 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 94.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 3.0 mg |
| Potassium, K | 9.0 mg |
| Sodium, Na | 735 mg |
| Zinc, Zn | 0.22 mg |
| Copper, Cu | 0.23 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.02 mg |
| Pantothenic acid | 0.01 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 6.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 204 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 8.0 ug |
| Vitamin A, IU | 346 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 510 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.91 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.76 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Threonine | 0.03 g |
| Isoleucine | 0.04 g |
| Leucine | 0.06 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.03 g |
| Valine | 0.04 g |
| Arginine | 0.08 g |
| Histidine | 0.03 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.11 g |
| Glycine | 0.06 g |
| Proline | 0.05 g |
| Serine | 0.04 g |
FAQ
Are these olives raw or cooked?
They are cured (brined or salt-cured), not raw or cooked in the traditional sense. The curing process softens them and develops their flavor.
Can I eat the pit?
No, the pit is hard and inedible. Always remove it before eating or cooking.
How should I store them after opening?
Keep them submerged in their brine in an airtight container in the refrigerator. They will last for several weeks.