Is it OK to drink green olive brine?
Green olives packed in brine is a common staple found in many homes. The salty, tangy liquid the olives soak in, known as olive brine, is packed with robust flavor. Some olive lovers enjoy drinking the brine straight from the jar. But is this habit safe or should the brine be reserved for flavoring foods? Here’s a comprehensive look at the nutrition, benefits, and safety of drinking olive brine.
Nutritional Profile
Olive brine is the liquid byproduct that remains after olives are cured or fermented in a saltwater solution. The exact nutrition facts vary between brands, but olive brine is generally high in sodium from the salt used to brine the olives. A 1/4 cup (59 ml) serving of olive brine contains around:
- 230–400 mg sodium
- 14–16 calories
- 3–4 grams carbohydrates
- 0–1 grams protein
In addition to sodium, olive brine contains trace amounts of other minerals like iron, calcium, and potassium. It also provides polyphenols, potent antioxidants found in olives that are thought to offer health benefits.
Potential Benefits
Here are some of the top potential benefits associated with drinking olive brine:
Rich in Antioxidants
Olives contain a class of antioxidants called polyphenols, including hydroxytyrosol and oleuropein. Studies show that these polyphenols have anti-inflammatory, anticancer, antimicrobial, and neuroprotective properties (1). The brining process helps extract polyphenols from olives into the surrounding liquid, allowing you to gain antioxidants from drinking the brine.
May Support Heart Health
The polyphenols in olive brine may benefit heart health. Animal and test-tube studies found that olive polyphenols can reduce blood pressure, cholesterol levels, and markers of oxidative stress and inflammation (2, 3). By providing antioxidants, drinking small amounts of olive brine could potentially promote heart health.
Contains Probiotics
Olive brine contains lactic acid bacteria, a type of probiotic. Olives are typically fermented or cured in brine using lactic acid bacteria, which then remain present in the brining liquid. Consuming probiotic-rich foods can introduce beneficial bacteria to your gut microbiome and support digestive health (4).
| Probiotic strain | CFU per mL |
|---|---|
| Lactobacillus plantarum | 3.5 x 105 |
| Lactobacillus pentosus | 2.1 x 104 |
| Lactobacillus paraplantarum | 8.6 x 103 |
One study found that some olive brines contain around 105–106 colony forming units (CFU) of lactic acid bacteria per mL, primarily consisting of species like Lactobacillus plantarum, Lactobacillus pentosus, and Lactobacillus paraplantarum (5). While amounts can vary based on curing methods, drinking olive brine exposes you to probiotics that support gut health.
Downsides of Drinking Olive Brine
Despite some potential upsides, drinking olive brine may come with the following drawbacks:
Very High in Sodium
The primary concern with drinking olive brine is its salt content. To cure or ferment olives, they are soaked in salted water, usually for weeks to months. Most of the salt diffuses into the olives, but a significant amount remains dissolved in the brine (6).
Consuming excessive sodium is linked to high blood pressure, heart disease, stroke, and stomach cancer. Health experts recommend limiting sodium to 2,300 mg per day or less (7).
Given that 1/4 cup (59 ml) of olive brine provides around 230–400 mg sodium, it’s easy to go overboard on sodium if you drink too much. Those with high blood pressure or hypertension should be especially cautious with salty olive brine.
May Cause GI Distress
Drinking a substantial amount of straight olive brine on an empty stomach may provoke digestive issues in some people. Side effects like nausea, vomiting, diarrhea, bloating, and stomach cramps have been reported (8).
Introducing a concentrated source of salt and polyphenols all at once can overwhelm the digestive system for some. The high sodium content is likely the primary culprit behind stomach upset after drinking brine.
Undefined Nutrition Content
The exact nutrition facts of olive brine can vary based on the brand, specific ingredients and fermentation process. While olive brine contains some antioxidants, probiotics, and minerals, the precise amounts are usually unclear. If you’re looking to obtain specific nutrients, olive brine is not the best option.
Safety and Dosage Recommendations
Here are some tips for safely consuming olive brine:
Dilute It
Drinking olive brine straight from the jar is not recommended. It’s best to dilute no more than 1–2 tablespoons (15–30 ml) of brine in 6–8 ounces (180–240 ml) of water. You can also use it to flavor recipes like soups, sautés, marinades and dressings.
Limit Intake
Aim for no more than 1–2 tablespoons (15–30 ml) of olive brine per day at maximum to avoid excessive sodium intake. People with kidney problems, heart disease, or hypertension should be especially cautious and limit brine intake to occasional small amounts.
Rinse First for Less Sodium
You can rinse olives after opening to decrease the sodium content of the brine. Rinsing for 30 seconds removes around 10% of the sodium, while rinsing for 5 minutes removes nearly 60% (9).
Refrigerate After Opening
Properly storing opened jars of olives in the fridge helps prevent overgrowth of bacteria and yeast in the brine. Only consume refrigerated olive brine to reduce food safety risks.
Avoid During Pregnancy
Pregnant women should avoid drinking olive brine. The high sodium content could contribute to elevated blood pressure, a risk factor for pregnancy complications.
Conclusion
Drinking a moderate amount of diluted green olive brine occasionally may offer some benefits from its antioxidants, probiotics, and nutrients. However, intake should be limited to a tablespoon or two per day due to the high sodium content.
Those with high blood pressure, kidney issues, or pregnancy should avoid drinking olive brine. Additionally, some people may experience GI upset from consuming large amounts on an empty stomach.
Ultimately, the safest way to harness the flavor of olive brine is to use it sparingly to enhance recipes. While drinking diluted brine in moderation is likely fine for most healthy adults, limit intake and exercise caution with this high-sodium condiment.