Is Olive High In Potassium? (Answered)

Olive fruit, or simply called olive, is a versatile fruit that can be consumed raw, used to enrich dishes, or be used to produce olive oil.

The harvest of olive and the production of olive oil is mainly focused on the Mediterranean Area.

Olive oil can be considered one of the core ingredients in Mediterranean cuisine, and its use dated back 7,000 years ago.

Regarding the nutritional values, olives are famous for being a good resource of antioxidant and anti-inflammatory properties. But what about the potassium content? Do olives have potassium in them?

Is olive high in potassium? Olives are low in potassium. For a serving size of 100g olives contains a potassium content of 42 mg, which makes entering in the categories of foods containing low potassium.

Although olives contain a low amount of potassium, it is important to remember that they are high in sodium and fat, making them not so perfect to be integrated into a kidneys-friendly diet.

Is olive oil high in potassium?

No, olive oil is low in potassium; in fact, a tbsp of olive oil contains only 0.3mg of potassium, which means that a serving of 100g contains only 1mg of potassium.

Olive oil is a liquid produced after a process and treatment of olives that is usually divided into 5 phases:

washing
pressing
kneading
squeezing
storage

One of the primary producers of olive oil is Italy, where it produces more than 200,000 tons every year.

Olive oil can be used mainly in 2 different manners: for culinary or religious purposes.

Culinary use of oil

The use of olive oil in the kitchen is mainly adopted to enrich the flavor of dishes, or it can be consumed together with a slice of bread to savor its intense taste.

Religious use of oil

Depending on the religion, olive oil assumes a different meaning; for example, in the Christianity religion, olive oil is used to confer the sacrament of confirmation.

While in Judaism, olive oil was used as fuel to be used on the seven-branched menorah.

Olive oil is rich in antioxidants and anti-inflammatory propriety; olive oil is considered one of the healthiest oil used for culinary purposes.

Moreover it has been studied that regular consumption of olive oil holds excellent benefits, such as reducing inflammation in the body, supporting brain function, and improving cardiovascular health.

Is extra virgin olive oil high in potassium?

No, extra virgin olive oil is low in potassium;, for a serving of 100g, we will find only 1mg of potassium.

Extra virgin olive oil is a different variety of olive oil that must satisfy determination requirements. These characteristics mainly include the color, smell, and acidity that should not exceed 0.8g per 100g.

A complete list of all the details that must be respected can be found here

If you follow a kidney-friendly diet, integrating olive oil or extra virgin olive oil will be good. The good news to the extra virgin oil is not only related to its low potassium content, but it also contains a small amount of sodium, making the extra virgin oil the perfect ingredient to be used for people that follow a low potassium diet, and they need to integrate foods that are not rich in potassium.

Is olive good for kidneys?

No, olive has a high amount of sodium, a mineral that could worsen kidney function if not consumed in moderation, especially from people affected by kidney disease.

The kidney’s primary function is regulating the fluid balance between cells and excreting waste and toxicity from our body.

It is the main task of the kidneys to remove the excess quantity of potassium, sodium, and phosphorus present in our body because having a considerable amount of those substances in the body could lead to severe consequences.

The recommended sodium intake per day has been established as 2,300mg per day.

If you consume 2-3 olives, you will assume a sodium content of 60mg, and it can be already considered dangerous for your health if you suffer from kidney disease.

Olives are not the perfect foods to be integrated into a diet that requires you to consume a low amount of potassium.

Although they are low in potassium, they are rich in sodium, a mineral that must be assumed with caution from people with kidney failure.

How much potassium is good per day?

Potassium is a mineral that carries out the task of regulating the heartbeat and muscles functions.

Potassium is mainly found in fruits and vegetables. Depending on your health conditions, gender, and age, you will need to assume a different quantity of potassium per day.

The potassium quantity established for a male of 18 years old is 4,700mg, and for a more in-depth consultation, you can check here.

Having too much potassium in the blood is a condition that may occur mainly in people that suffer from chronic kidney disease since their kidneys don’t have the power to remove all the extra potassium present in the blood.

Having high potassium in the blood is also known as hyperkalemia.

Olives are part of fruits that contain a low amount of potassium, but in contrast, they are high in potassium, and for that reason, they are not suggested to be integrated into a kidney-friendly diet.

Final thoughts

Olives are delicious and nutritious, especially olive oil; their nutritional values are rich in vitamins and minerals and low in potassium. The only negative side of olives is their sodium content, too high to be consumed, especially for people affected by kidney disease.