Is Olives Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, olives are safe to eat during pregnancy. The vast majority of olive products (over 93%) receive an A grade for pregnancy safety, making them an excellent snack choice for expecting mothers.
Olives are a nutritious food rich in healthy monounsaturated fats, antioxidants, and iron all beneficial during pregnancy. The main concerns are specialty olives marinated in alcohol (vermouth, vodka, or wine) which should be avoided entirely, and high sodium content which may be a concern if you have blood pressure issues. Most jarred and canned olives from grocery stores are perfectly safe.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Plain jarred or canned olives from major grocery brands (Meijer, Lindsay, Mezzetta, Kroger)
- • Olives packed in water, brine, or olive oil
- • Kalamata, green, black, or stuffed olives with vegetable fillings (pimento, garlic, almonds)
- • Check that olives are properly sealed and refrigerated after opening
- • Moderate portions of 5-10 olives per serving to manage sodium intake
- • Rinse olives before eating to reduce sodium content if desired
✗ What to Avoid
- • Martini olives or cocktail olives marinated in vermouth or vodka
- • Olives labeled as 'tipsy' or alcohol infused varieties
- • Olives stuffed with blue cheese (unpasteurized cheese risk)
- • Olives from open deli bars or salad bars (contamination risk)
- • Excessive consumption if you have high blood pressure or preeclampsia concerns
Most Common Ingredients in Olives Products
We analyzed 1,701 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 1,701 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 51 of 1,701 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 14 of 1,701 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 6 of 1,701 products (0%)
fennel seed
CAUTION
Fennel seed is an herb used for digestive support. Contains estragole which has genotoxic concerns and may affect hormone levels.
Found in 3 of 1,701 products (0%)
lactic acid and sodium benzoate
CAUTION
Lactic acid and sodium benzoate is a common food preservative in processed foods. Has shown birth defects in animal studies at high doses.
Found in 2 of 1,701 products (0%)
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 2 of 1,701 products (0%)
white wine
AVOID
White wine 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 1,701 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 1,701 products (0%)
Olives Products We've Analyzed
We graded 1,701 olives products for pregnancy safety. 1,582 received an A grade.
Pregnancy Safe Olives Products
We found 1,582 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Sliced Ripe Olives | Meijer |
| A | Mina Olive Snack Pitted Green Olives With Lemon 2 Pack | Mina |
| A | Pimiento Stuffed Manzanilla Olives | Musco Family Olive Co. |
| A | Kalamata Olives | Tassos |
| A | Kalamata Pitted Greek Olives, Kalamata | Mezzetta |
Your Questions Answered
Can pregnant women eat olives?
Yes, pregnant women can safely eat olives. Olives are packed with healthy monounsaturated fats that support fetal brain development, plus iron and vitamin E. Over 93% of olive products in our database receive an A grade for pregnancy safety. Just stick to plain varieties and avoid alcohol marinated options like martini olives.
What are the risks of olives during pregnancy?
The main risks are limited. Alcohol marinated olives (vermouth, vodka, wine) should be completely avoided as no amount of alcohol is safe during pregnancy. Some olives contain sodium benzoate as a preservative, which has shown concerns in high dose animal studies but is generally considered safe in food amounts. High sodium content may be a concern for those with blood pressure issues rinsing olives can help reduce sodium.
Can you eat Kalamata olives during pregnancy?
Yes, Kalamata olives are safe during pregnancy. These popular Greek olives are typically packed in brine or olive oil without any concerning ingredients. Brands like Tassos and Mezzetta offer pregnancy safe Kalamata options. They're rich in antioxidants and healthy fats, making them a nutritious snack choice throughout all trimesters.
Can you eat canned olives during pregnancy?
Yes, canned olives are safe during pregnancy. The canning process actually makes them shelf stable and eliminates foodborne illness concerns. Popular brands like Lindsay, Early California, and store brands are all safe choices. Look for olives packed in water or brine, and check that the can isn't dented or damaged before purchasing.
Can pregnant women eat stuffed olives?
Most stuffed olives are safe during pregnancy. Olives stuffed with pimentos, garlic, almonds, or jalapeños are all fine to eat. However, avoid olives stuffed with blue cheese, as some blue cheeses may be made with unpasteurized milk. Always check the label if you're unsure about the stuffing ingredients.
Why am I craving olives during pregnancy?
Olive cravings during pregnancy are common and may indicate your body needs sodium, healthy fats, or iron all nutrients found in olives. Some women crave salty foods due to increased blood volume during pregnancy. It's perfectly fine to satisfy these cravings with moderate portions of plain olives, which provide beneficial nutrients for you and your baby.
Are olives healthy during pregnancy?
Yes, olives offer several health benefits during pregnancy. They contain monounsaturated fats that support fetal brain development, vitamin E for skin health, iron to help prevent anemia, and antioxidants that reduce inflammation. The healthy fats also help with nutrient absorption. Enjoy them as a snack or added to salads and meals in moderation.
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
