Olive Juice Nutrition Facts, Health Benefits and Recipe Uses

What is Olive Juice?

Olive juice refers to the brining liquid inside cured or canned olives. It is the byproduct that comes from fully ripening olives in a saltwater solution, which removes their natural bitterness and makes them edible.

During the curing process, the olives soak in the brine, absorbing some of the compounds that provide unique flavors. The remaining liquid is the olive juice.

Olive juice has a sharp, savory, salty taste. It is sometimes called the "olive liquor" and is used to enhance the flavor of recipes, marinades, dressings and more.

How is Olive Juice Made?

There are a few methods used to make olive juice:

• Brine-cured - Olives soak in a saltwater solution for weeks or months.
• Water-cured - Repeatedly rinsing olives in water to remove oleuropein.
• Lye-cured - Treating olives with lye for faster curing.

The most common approach is brine curing, where olives soak in a salt and water solution. This olive brine penetrates the fruit, forming the juice.

The olives are later harvested and packed in cans or jars, covered again with the seasoned olive juice. This provides added shelf life and flavor.

Types of Olive Juice

There are a few basic types of olive juice:

• Regular - Made from any variety of cured olives. Provides a sharp, salty flavor.
• Extra virgin - Juice from the first olive pressing. More delicate flavor.
• Infused - Olive juice blended with ingredients like lemon, garlic or chilies.
• Reduced sodium - Contains less salt for diet needs.

Regular olive juice is the most widely available and used for general cooking. Extra virgin olive juice is less common but valued for its subtle flavor notes.

Nutrition Facts and Calories in Olive Juice

The nutrition profile of olive juice consists mostly of:

• Water
• Sodium from salt
• Trace amounts of fat
• Minerals like iron, calcium and potassium

However, the exact nutrition facts can vary based on factors like:

• Olive variety (Manzanilla, Kalamata, Cerignola, etc.)
• Curing method (brine vs. lye)
• Length of curing time
• Amount of salt added

Calories in Olive Juice

There are very minimal calories in olive juice. A typical 3.5 oz (100 ml) serving provides around:

• 5-10 calories
• 0-0.5 g fat
• 400-800 mg sodium

The calories are negligible because olive juice is mostly just salty water. There is a tiny amount of oil from the olives that provides minimal fat and calories.

Carbs in Olive Juice

There are no carbohydrates in olive juice. Olives themselves contain carbs from fiber and sugars. However, the curing process leaves behind no carbohydrates in the leftover olive juice.

Sodium in Olive Juice

Olive juice contains a high concentration of sodium since its essentially a salty olive-flavored brine.

A 14 cup serving may contain:

• Regular - 600-700 mg sodium
• Reduced sodium - 140-300 mg sodium

The defined daily limit for sodium is 2300 mg, so olive juice can account for a substantial portion. Those limiting salt intake should pay attention to olive juice sodium content.

Health Benefits of Olive Juice

Olive juice provides some similar benefits as extra virgin olive oil. However, research specifically on olive juice is limited.

Antioxidants

Olives contain polyphenol antioxidants that may help reduce oxidative stress and inflammation in the body. Some of these beneficial compounds likely leach into the olive juice during curing.

Blood Pressure

One study found drinking olive juice daily helped lower blood pressure in adults better than just reducing dietary salt. The beneficial plant compounds may improve nitric oxide levels, relaxing blood vessels.

Heart Health

The antioxidants in olive juice, though minimal, may support heart health. One rat study showed olive juice improved cholesterol and triglyceride levels compared to regular salt solutions.

However, the high sodium content counteracts this benefit. Overall, the heart health effects of olive juice remain unclear.

Cancer

Test tube studies show olive juice displays anti-cancer activity by inhibiting tumor growth and inducing cancer cell death. The antioxidant hydroxytyrosol and other compounds may be responsible.

But human studies are needed to confirm any anti-cancer benefits in people from consuming olive juice.

Risks and Side Effects

Consumption excessive amounts of olive juice regularly does come with some potential risks and side effects:

• High sodium - Can increase blood pressure and heart disease risk in salt-sensitive individuals.
• Acidity - The acidity may cause reflux or heartburn issues in those with GI problems.
• Kidney problems - Excess sodium can worsen fluid retention and kidney dysfunction.
• Medication interactions - The salt may interfere with blood pressure medications, steroids or lithium.

There are also some rare allergic reactions in people who are sensitive to olives. Symptoms may include itching, hives, swelling and tingling or numbness in the mouth.

In moderation, olive juice is likely safe for most healthy people. But those with hypertension, kidney problems or on sodium-restricted diets should exercise caution.

How to Use Olive Juice in Recipes and Cooking

Olive juice can be used in a variety of recipes to provide a salty, pungent kick of flavor. Some ways to cook with olive juice include:

• Marinades and dressings - Add a splash of olive juice to vinaigrettes.
• Sauces - Mix into pasta sauce, tomato sauce or gravy for depth.
• Seasoning - Use in place of regular salt to season meats, vegetables, grains and more.
• Olives - Add olive juice to canned or jarred olives to replenish flavor.
• Cocktails - Shake into martinis and other savory cocktails.

Start with small amounts of olive juice, like 1-2 tbsp per recipe, and increase to taste preference. It can quickly make recipes quite salty.

Tips for Cooking with Olive Juice

• Use it sparingly as olive juice is very concentrated in saltiness.
• Add towards the end of cooking since extended heat can dissipate flavors.
• Pair with rich, savory flavors like meat, seafood, dairy and olives.
• Throw a splash into soups, stews, roasted vegetables and grains.
• Mix with mayo or soft cheese for an instant sandwich spread or dip.

Olive juice works best accenting and enhancing dishes rather than as the main flavor. A little bit goes a long way in providing a tasty kick.

Is Olive Juice Keto-Friendly?

The keto diet focuses on very low carbohydrate intake, usually less than 50g per day. This puts the body into ketosis, relying on fat and protein rather than carbs for energy.

Olive juice fits into a keto eating plan because it contains zero carbs. But is it keto-friendly overall?

Benefits for Keto

Some benefits of olive juice for keto include:

• Zero net carbs allows it to be freely used
• Provides salty flavor to enhance low-carb foods
• Trace antioxidants may provide anti-inflammatory effects

Downsides for Keto

Some downsides of olive juice for keto diets:

• High amounts of sodium goes against keto guidelines
• May contribute to high blood pressure, a risk on keto
• Water retention caused by excess salt opposes ketosis

While the carb content fits a keto diet, people following a keto eating pattern may want to limit olive juice due to its very high salt content.

Tips for Using Olive Juice on Keto

Here are some tips for incorporating olive juice into a keto diet:

• Use sparingly as a flavor accent, not a major ingredient
• Monitor blood pressure for signs of excess sodium
• Choose reduced sodium olive juice when possible
• Balance intake with high potassium foods like avocado
• Avoid if you experience water retention or high blood pressure

Olive juice can fit into keto diets in moderation, but monitor your individual response and adjust intake accordingly.

Bottom Line on Olive Juice

Olive juice provides a salty, robust olive flavor but minimal nutritional value beyond sodium. It can be used creatively in cooking but intake should be moderated, especially by those restricting salt.

Enjoy olive juice to add a delicious accent and depth of flavor to recipes and dishes. But be mindful of your total sodium intake from all sources, including olive juice.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.