Is Olives Safe During Pregnancy? (Updated 2026 Guide)
Updated March 25, 2026
The Answer
Yes, olives are safe to eat during pregnancy. The vast majority of olive products (89%) receive an A grade for pregnancy safety, making them an excellent snack choice for expectant mothers.
Olives are a nutritious food rich in healthy monounsaturated fats, antioxidants, and iron all beneficial during pregnancy. The main concerns are specialty cocktail olives containing alcohol (vermouth, vodka, gin) which must be avoided entirely, and some products with sodium benzoate preservative which warrants caution. Standard jarred, canned, and marinated olives from grocery stores are safe to enjoy.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Standard jarred or canned olives from major grocery brands like Goya, Mezzetta, or Kroger
- • Green olives, black olives, Kalamata, and stuffed varieties (pimiento, garlic, jalapeño) are all safe
- • Pasteurized or commercially processed olives in sealed containers
- • Marinated olives in olive oil and herbs from refrigerated deli sections are fine when freshly packaged
- • Moderate portions of 5-10 olives per serving to manage sodium intake
✗ What to Avoid
- • Cocktail olives containing vermouth, vodka, gin, or any alcohol these cause fetal alcohol spectrum disorder
- • 'Tipsy' or 'Bloody Mary' style olives which are soaked in alcoholic beverages
- • Olives from open olive bars if they've been sitting out for extended periods
- • Products listing sodium benzoate as a preservative if you want to minimize preservative exposure
- • Olives stuffed with unpasteurized feta cheese due to listeria risk
Most Common Ingredients in Olives Products
We analyzed 522 olives products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Olives
These are the most common flagged ingredients across 522 olives products we analyzed.
sodium benzoate
CAUTION
Sodium benzoate is a food preservative in beverages and processed foods. Has shown birth defects in animal studies at high doses and may form benzene when combined with vitamin C.
Found in 15 of 522 products (3%)
vermouth
AVOID
Vermouth is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 8 of 522 products (2%)
vodka
AVOID
Vodka is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 4 of 522 products (1%)
sodium benzoate as preservative
CAUTION
Sodium benzoate as preservative is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 3 of 522 products (1%)
gin
AVOID
Gin is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 2 of 522 products (0%)
and trace amount of sodium benzoate as a preservative
CAUTION
And trace amount of sodium benzoate as a preservative is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 1 of 522 products (0%)
and trace amounts of sodium benzoate as a preservative
CAUTION
And trace amounts of sodium benzoate as a preservative is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 1 of 522 products (0%)
beer
AVOID
Beer is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 1 of 522 products (0%)
Olives Products We've Analyzed
We graded 522 olives products for pregnancy safety. 465 received an A grade.
Pregnancy Safe Olives Products
We found 465 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Mixed Greek Olives | Marks & Spencer |
| A | Al Fassia Olives Vertes Au Citron | Al Fassia |
| A | Manzanilla Olives Stuffed With Pimientos | Signature, Signature Kicthens |
| A | Jalapeno Stuffed Olives | Mezzetta |
| A | Pitted Alcaparrado, Manzanilla Olives, Pimientos & Capers | Goya |
Your Questions Answered
Can pregnant women eat olives?
Yes, pregnant women can safely eat olives. Standard green olives, black olives, Kalamata olives, and stuffed varieties are all safe during pregnancy. Olives provide healthy monounsaturated fats, vitamin E, and iron which support fetal development. The only olives to avoid are specialty cocktail varieties that contain alcohol like vermouth or vodka infused olives.
What are the risks of olives during pregnancy?
The primary risk comes from alcohol infused cocktail olives, which must be completely avoided as alcohol causes fetal alcohol spectrum disorder. Some olives contain sodium benzoate preservative, which has shown potential concerns in animal studies at high doses. Additionally, olives are high in sodium, so those with pregnancy related hypertension or preeclampsia should moderate their intake. Standard grocery store olives pose minimal risk.
Are olives healthy during pregnancy?
Yes, olives offer several health benefits during pregnancy. They're rich in oleic acid, a monounsaturated fat that supports brain development. Olives contain antioxidants like vitamin E and polyphenols that help reduce inflammation. They also provide iron to help prevent pregnancy anemia and can help satisfy salty cravings in a healthier way than processed snacks.
Can you eat stuffed olives during pregnancy?
Most stuffed olives are safe during pregnancy. Olives stuffed with pimientos, garlic, jalapeños, almonds, or blue cheese (when pasteurized) are fine to eat. However, avoid olives stuffed with unpasteurized feta or other soft cheeses due to listeria risk. Always check that cheese stuffed varieties use pasteurized cheese, which most commercial brands do.
Can you eat Kalamata olives during pregnancy?
Yes, Kalamata olives are safe and nutritious during pregnancy. These Greek olives are typically cured in brine or red wine vinegar (the vinegar is safe the alcohol evaporates). Kalamata olives are rich in healthy fats and antioxidants. Enjoy them in salads, on pizzas, or as a snack in moderation due to their sodium content.
Can you eat canned olives during pregnancy?
Yes, canned olives are safe during pregnancy. The canning process involves heat treatment that eliminates harmful bacteria, making them a safe choice. Canned black olives and green olives from brands like Goya, Kroger, or store brands are all pregnancy safe. Just check the label to ensure they don't contain alcohol or unpasteurized cheese fillings.
Why am I craving olives during pregnancy?
Olive cravings during pregnancy are common and may indicate your body's need for sodium, healthy fats, or iron all nutrients that olives provide. Pregnancy increases blood volume, which can trigger salt cravings. The good news is that satisfying olive cravings is generally safe and healthier than many salty alternatives. Just enjoy them in moderation to manage sodium intake.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11921639/
- https://pubmed.ncbi.nlm.nih.gov/26014016/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9003278/
- https://motherfigure.com/safe skincare/sodium benzoate/
- https://onlinelibrary.wiley.com/doi/abs/10.1002/bdrb.20187
- https://millionmarker.com/pages/pregnancy fertility chemical sodium benzoate
- https://turkishneurosurgery.org.tr/pdf.php?id=1502
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3114665/
- https://www.sciencedirect.com/science/article/abs/pii/S0006291X18312488
- https://www.webmd.com/diet/what to know about sodium benzoate
- https://www.healthline.com/nutrition/sodium benzoate
- https://mothertobaby.org/studies/ut refer gastro/?print=print
- https://hfpappexternal.fda.gov/scripts/fdcc/index.cfm?set=FoodSubstances&id=SODIUMBENZOATE
- https://www.mondstar.com/buying guide/sodium benzoate buying guide/
- https://www.tandfonline.com/doi/full/10.1080/13102818.2016.1224979
- https://www.acog.org/clinical/clinical guidance/committee opinion/articles/2017/08/antenatal corticosteroid therapy for fetal maturation
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3821876/
- https://www.nature.com/articles/s41598-020-62131-7
- https://www.ncbi.nlm.nih.gov/books/NBK582985/
- https://www.mandysacher.com/blogs/6toppreservativestoavoid
