Randy Chandler
Green olives stuffed with blue cheese are a popular snack and cocktail garnish. They are also used as an antipasto or as a charcuterie board feature. While olives are considered a healthy part of the Mediterranean diet, blue cheese is high in sodium and saturated fat. Therefore, green olives stuffed with blue cheese should be enjoyed in moderation.
| Characteristics | Values |
|---|---|
| Calories | 60 per 12-ounce wet weight serving, 134 per ounce |
| Calories from Fat | 50 per 12-ounce wet weight serving |
| Total Fat | 6g (10%) per 12-ounce wet weight serving, 14g per ounce |
| Saturated Fat | 2g per ounce |
| Carbohydrates | 1g per ounce |
| Protein | 1g per ounce |
| Cholesterol | 2mg per ounce |
| Sodium | 320mg per serving |
| Vitamin C | 18% of the daily value per ounce |
| Ingredients | Olives, Water, Blue Cheese, Vinegar, Salt, Guar Gum, Lactic Acid, etc. |
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What You'll Learn
Green olives stuffed with blue cheese contain 134 calories per ounce
Olives are a part of the famously healthy Mediterranean diet. They are loaded with antioxidants and nutrients such as iron, vitamin A, vitamin C, and vitamin E. They also contain healthy fats, which can help to lower your cholesterol and control your blood sugar levels. However, it is important to note that blue cheese-stuffed olives are higher in saturated fat and sodium than plain olives or olives with pimentos.
Despite the higher fat and sodium content, blue cheese-stuffed olives can be a healthier alternative to other party appetizers or snacks. They are lower in calories and saturated fat than many other options, such as sandwiches, chips with dip, or fatty meats and full-fat cheeses. Olives themselves are also a healthy option, and the addition of blue cheese provides a tasty combination of flavours and textures that can liven up a party platter or charcuterie board.
Blue cheese-stuffed green olives are a gourmet snack, often made with large, crisp, and meaty Greek Halkidiki olives and creamy, tangy blue cheese. They can be purchased pre-stuffed in jars, either perishable and packed in oil or non-perishable and packed in brine. These stuffed olives make an excellent addition to cocktails, such as dry martinis or Bloody Marys, or as a garnish for salads, pasta dishes, or charcuterie boards. They can also be skewered and used as a gourmet garnish for martinis and other savory cocktails.
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They have 2 grams of saturated fat per ounce
Olives are often associated with the Mediterranean diet, which is known for its health benefits. Olives are rich in antioxidants and nutrients like iron, vitamin A, and vitamin E, and they contain healthy fats, specifically monounsaturated fat, which is beneficial for lowering cholesterol and stabilising blood sugar levels.
However, when olives are stuffed with blue cheese, the nutritional profile changes. While still offering the benefits of regular olives, the addition of blue cheese means that these stuffed olives are higher in saturated fat and sodium than plain olives or those with pimentos. Each ounce of blue cheese-stuffed green olives contains 2 grams of saturated fat, contributing to the recommended daily limit of 22 grams (based on a 2,000-calorie diet).
Saturated fat can increase levels of unhealthy cholesterol in the blood, so it's important to monitor your intake. Adults should aim to get no more than 10% of their total calories from saturated fat. While blue cheese-stuffed olives are a tasty treat, they should be enjoyed in moderation as part of a balanced diet.
When considering the nutritional value of blue cheese-stuffed green olives, it's worth noting that they are lower in calories than many other party foods, such as sandwiches, chips, and dips. Additionally, olives are cured in brine or packed in oil, both of which can impact their nutritional content.
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A healthy diet should not exceed 2,300 milligrams of sodium per day
While green olives stuffed with blue cheese can be a tasty treat, it's important to remember that a healthy diet should not exceed 2,300 milligrams of sodium per day. This recommendation is supported by the American Heart Association and the Dietary Guidelines for Americans, and it's essential for maintaining good heart health.
On average, Americans consume about 3,400-3,500 milligrams of sodium daily, which is significantly higher than the recommended limit. This excess sodium intake is mainly due to the high consumption of packaged, prepared, and restaurant foods, which contribute more than 70% of the sodium in our diets. As a result, it's crucial to be mindful of our sodium intake and make conscious choices to reduce it.
Green olives stuffed with blue cheese can be part of a healthy diet, but it's important to practice moderation. While olives themselves are naturally low in sodium, the addition of blue cheese and other ingredients can increase the sodium content. For example, ingredients like sea salt, sodium phosphate, and sodium alginate in blue cheese-stuffed olives can contribute to the overall sodium level.
To maintain a healthy sodium intake, it's recommended to prepare your own food whenever possible. This allows you to control the amount of sodium added to your meals. When purchasing packaged foods, reading the Nutrition Facts label is essential. This label provides information about the sodium content per serving, helping you make informed choices and stay within the recommended daily limit of 2,300 milligrams.
Additionally, it's worth noting that the ideal sodium limit may be even lower, at 1,500 milligrams per day. However, this guideline may not apply to everyone, especially those with certain medical conditions or special dietary needs. Consulting with a qualified healthcare professional can provide personalized advice based on individual needs and health status.
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Blue cheese-stuffed olives are a good source of vitamin C
Olives are a cornerstone of the Mediterranean diet, known for its health benefits. They are rich in antioxidants and nutrients, such as iron, vitamins A, E, and C. Blue cheese-stuffed olives are a tasty example, offering a contrast of flavours and textures. They are a good source of vitamin C, providing 18% of the daily value in a 1-ounce serving. Vitamin C is an important antioxidant that promotes joint health.
However, it is important to note that blue cheese-stuffed olives are higher in saturated fat and sodium than plain olives or olives with pimentos. A 1-ounce serving of blue cheese-stuffed olives contains 2 grams of saturated fat and 320 milligrams of sodium. While olives contain monounsaturated fat, which is considered healthy, blue cheese is high in sodium and can contribute to high blood pressure and an increased risk of stroke or kidney disease if consumed in excess.
As such, blue cheese-stuffed olives should be enjoyed in moderation as part of a healthy diet. They can be a good option for those watching their weight, as a small portion is lower in calories than many other party foods. In addition, olives are lower in saturated fat than fatty meats and full-fat cheeses.
Overall, blue cheese-stuffed olives can be a tasty and nutritious treat when enjoyed in moderation. They offer a good source of vitamin C and healthy fats, but it is important to be mindful of the sodium and saturated fat content.
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Olives are part of the healthy Mediterranean diet
Olives are indeed part of the healthy Mediterranean diet, which emphasizes plant-based foods and healthy fats. Olives are a cornerstone ingredient in Mediterranean cuisine and are often used in dishes or as a simple snack. They are a good source of vitamin E, healthy monounsaturated fats, polyphenols, and flavonoids (antioxidants with anti-inflammatory benefits). These nutrients make olives good for the heart and blood and may even have potential cancer-fighting properties. Olives are also sugar-free, cholesterol-free, low-carb, and contain some fiber, making them suitable for keto and low-carb diets.
The Mediterranean diet includes a variety of fruits, vegetables, nuts, seeds, and other healthy sources of protein and fats. Meals are often drizzled with extra virgin olive oil (EVOO), which is high in antioxidants and contains a healthy ratio of unsaturated to saturated fats. This diet is associated with improved heart and brain health and a reduced risk of chronic conditions such as cardiovascular disease.
Green and black olives are technically the same olive, differentiated only by the degree of ripeness when picked. Green olives are picked before they are fully ripened, while black olives are picked when they are fully ripe. Their color can vary from dark purple to black. Olives can be enjoyed in a variety of ways, such as on a charcuterie board with cheese or added to recipes like hummus, seafood salad, or tapenade.
While the Mediterranean diet emphasizes overall eating patterns and moderation rather than strict rules, there are some general guidelines for this dietary approach. It typically includes a good amount of fish, especially those rich in omega-3 fatty acids, and a moderate amount of natural cheese and yogurt. Red meat is limited, with a preference for poultry, fish, or beans as protein sources. Sweets, sugary drinks, and butter are also minimized, while wine is consumed in moderation, usually with meals.
The Mediterranean diet is not just about food choices but also encourages regular exercise, contributing to its reputation as a sustainable and easy-to-follow lifestyle. It is worth noting that not all olive oils are the same, and extra virgin olive oil (EVOO) is specifically recommended for its higher content of healthy unsaturated fats and antioxidants. This diet has been linked to various health benefits, particularly for those at risk for heart disease, making it a recommended eating plan by healthcare providers.
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Frequently asked questions
Green olives stuffed with blue cheese are a gourmet snack, antipasto, or cocktail garnish. They are made by stuffing pitted green olives with creamy blue cheese.
Green olives are a part of the famously healthy Mediterranean diet. They are loaded with antioxidants and nutrients such as iron, vitamin A, vitamin E, and healthy fats. That said, blue cheese is high in sodium and saturated fat, so the stuffed olives should be enjoyed in moderation.
Each ounce of green olives stuffed with blue cheese contains 134 calories.
