Frequently asked questions (FAQs) about California Ripe Olives and Nutrition

Aren't California Ripe Olives high in fat?
Actually, olives fit into lower fat diets for two reasons. First, they contain only two grams of fat per serving — two grams less than the recommended amount for a low-fat food. Additionally, ripe olives contain mostly monounsaturated fat, which is the "good" type of fat.

Are California Ripe Olives high in calories and cholesterol?
Absolutely not. Black ripe olives contain no cholesterol as they are a fruit. And, one medium black olive has only five calories — a serving (approximately five to six medium-sized olives) is equal to only 25 calories. This makes olives an ideal low-calorie snack and recipe ingredient that adds flavor and variety to meals.

What exactly is fat?
In simple terms, dietary fat is the most concentrated source of energy. Fat provides nine calories per gram compared with four calories per gram from either protein or carbohydrates. This equates to more than two times the amount of energy derived from fat. Fat deposits store energy and insulate the body while supporting major organs.

How much fat should we have in our daily diet?
According to the Dietary Guidelines for Americans, 30 percent or less of daily calories should come from fat sources. You should count fat grams instead of trying to figure out percentages. A quick and easy way to estimate your total fat gram intake for the day is to determine your ideal body weight and divide it in half to determine the total grams of fat that is ideal for you.

Are all fats the same? What is the "good" fat?
No, all fats are not the same! In fact, there are three types of fat: saturated, polyunsaturated and monounsaturated. When making dietary choices, it is critical to pay attention to the types of fat in various foods. Focus on decreasing saturated fats and choose sources of monounsaturated fats, the "good fat," like California black ripe olives and olive oil.

What are trans fatty acids?
Trans fatty acids, like those found in margarine, commercially deep-fried foods, cookies, crackers and snack foods, are the result of a process called hydrogenation, which is used to convert liquid polyunsaturated oils into either a semi-solid or solid form. Because of the hydrogenation process, the new product takes on the characteristics of a saturated fat. Recent studies suggest that trans fatty acids increase (bad) LDL-cholesterol and, therefore, increase the risk of heart disease.

The new food label has a column for "percent daily value." What does this term mean?
The percent daily value tells you what percent of the recommended daily amount of each nutrient is in a single serving of food. The percent daily value is based on a standard 2,000-calorie per day diet. You may need more or fewer calories depending on a number of factors including physical activity, body size and gender. You should look at the total fat grams, paying close attention to the number of grams of saturated fat. Once you are comfortable counting fat grams, you can use the percent daily value for fat to see how well a food fits into a 2,000 calorie diet.

So, how does all of this relate to California Ripe Olives?
California Ripe Olives, like olive oil, are a smart diet choice. Not only are ripe olives high in monounsaturated fat, they also contain as little as two grams of total fat per serving. Additionally, the same serving of ripe olives contains only 25 calories and no cholesterol. California Ripe Olives taste great and can be a healthy part of a sensible diet.