Eating kalamata olives is a delicious way to boost your nutrient intake and add some flavor to your favorite recipes.
What are Kalamata Olives?
Kalamata olives are another form of black olives and are commonly cultivated in the Mediterranean region. These dark purple olives are typically jarred or canned in olive oil and are considered fruits. Their taste is similar to other olives, with a briny and salty flavor, and a meaty consistency. Kalamata olives may be high in sodium, but they are also a great source of monounsaturated fats and have certain key antioxidants that can be beneficial for health. They can last indefinitely when kept at room temperature.
Kalamata Olive Nutrition
In terms of nutrition, kalamata olives have a moderate amount of calories – roughly 40 calories per 10 olives – and low levels of protein and carbohydrates. These olives also possess a small amount of dietary fiber, about 1 gram per 10 olives, and good amounts of calcium, vitamin K, E, A, and vitamin C, as well as minerals like iron, potassium, and magnesium. These olives are also good sources of monounsaturated fats, with nearly 3 grams of these good fats in only 4 tablespoons of olives.
Kalamata Olive Benefits
The many benefits of kalamata olives include its ability to do the following:
- Prevent chronic diseases
- Reduce inflammation
- Lower your risk of Alzheimer’s
- Prevent cancer
- Optimize heart health
- Lower blood pressure
The good levels of vitamins, minerals, and monounsaturated fats can also optimize heart health and lower blood pressure, which protects you against coronary heart disease. Some studies have also found that regular consumption of these olives can help to control or prevent Type 2 diabetes.
As mentioned, kalamata olives possess phenolic compounds, which are antioxidants that can cut down on oxidative stress and lower levels of inflammation throughout the body. However, the high level of sodium in these olives means that you should only eat them in moderation.
Kalamata Olives vs Black Olives
Kalamata olives are a type of black olive, but not all black olives are kalamatas.
- Taste: The main difference comes in the taste, as nutritionally the two are quite similar.
- Size: Kalamata olives tend to be bigger and have a richer, less briny taste
- Sodium Content: Kalamata olives also have higher levels of sodium, which gives them a saltier bite.
- Color: In terms of color, the kalamata variety is dark purple.
How to Use?
These olives can be used in the daily diet by slicing them up into salads, as pizza toppings, or mashed into an olive tapenade. Most people eat these olives whole, provided they are pitted, or they mix them into pasta sauces for a flavorful burst.
If you want to replace kalamata olives in your recipe for some reason, there are plenty of good options, including:
- Black olives
- Nicoise olives or gaeta olives
Obviously, for some recipes, replacing an olive with a different type of olive will be the best choice, but capers add a similar salty bite to your dish. Black olives won’t be as strongly vinegar-flavored, while gaeta and Nicoise olives are a bit milder in flavor.