Fermented table olives

Fermented table olives are salty, tangy snacks made by soaking raw olives in brine, where natural bacteria break down bitter compounds and create a pleasantly sour flavour.

Common recipes

• Olives with optional herbs/spices
• Olive tapenade
• Antipasto platter
• Addition to Greek salad, grain bowls, flatbreads, etc…

Historical background

Table olives are traced back to ancient Mediterranean periods, and are one of the oldest fermented vegetable foods in this area, consumed since 3000 BCE.

Is it easy to make at home?

While it is possible to make fermented olives at home, it’s easier with access to fresh olives, and often more practical to buy them from a producer.

Fermentation tips

• Use 10% salt brine for green olives, adjust based on bitterness and olive type.
• Change brine periodically to avoid mould.
• Keep olives submerged to prevent spoilage.

Nutritional profiles & potential health benefits

Fermented table olives are rich in unsaturated fatty acids, essential amino acids,  dietary fiber, phenolic compounds and vitamins (Montagano et al., 2024).

They are a source of lactic acid bacteria, which may offer gut health benefits, while also having prebiotic effects that increase beneficial bacteria and short chain fatty acid production (Montagano et al., 2024).

However, they can be typically high in salt; consume in moderation as part of a balanced diet and healthy lifestyle.