Table olives and Calories
Kalamata table olives Olivos Espiros are a food with a high nutritional value due to its balanced fatty content predominantly monounsaturated oleic acid. Their consumption contributes, moreover, essential fatty acids, fibre, vitamins and minerals. Also table olives are an essential part of the Mediterranean diet, joining as one ingredient in many dishes and are one of the most popular foods worldwide. In addition to enriching the dishes to gourmet level, it is a food of high nutritional value. Its fat is very healthy, unsaturated fatty acids predominate over saturated and particularly the monounsaturated oleic acid. Olivos Espiros Kalamata table olives are very digestive since its lignin/cellulose ratio is less than 0.5, which makes its fibre easily digestible. It also emphasizes its content of minerals, especially calcium, iron, potassium, magnesium, phosphorus, and iodine.
Nutritional characteristics of table olives
Olives are composed mostly by water and its caloric contribution is concerning 150 calories for 100 grams. The fibre content of table olives are placed in the 2.6 grams per 100 grams of edible portion and 1.73 grams per 100 kcal, which according to the regulations on the labelling No. 1924/2006 of the European Parliament and of the Council of 20 December 2006, can be considered as a source of fibre. Table olives are helping to meet the recommended daily intake (RDI) of fibre, which is 30 grams.
As for the fat, its proportion is usually of 20 %. The most abundant greasy acid is the oleic acid: 82 % followed by the palmitic: 13 %, linoleic (Omega-6): 5 %, stearic: 3 %, linolenic (Omega-3): 1 %, and palmitoleic: 1 %. Oscillations can be observed in this information depending on the ripeness of the olive.
Also, it contributes carbohydrates and proteins in small quantities, in particular 1 gram and 0,8 grams per every 100 grams, respectively. A quantity of 25 grams of olives (7 olives) contributes 0,28 grams of sodium approximately. In less proportion they contain other minerals as the calcium, potassium, magnesium, iron, phosphorus and iodine.
In terms of vitamins, table olive provides small amounts of B vitamins and fat-soluble as provitamin A and E, being these two antioxidant action.
