Is olive juice good for you? Absolutely! Before you pour that leftover liquid from your olive jar down the drain, read this. That tangy liquid offers surprising health benefits and culinary uses that make it worth saving.
What is olive juice?
The term "olive juice" can refer to different things. In most commercial jarred olives, it's simply salty water—a mixture of water, salt, and often vinegar or lemon juice used for preservation. However, traditionally cured olives are packed in fermentation brine that develops naturally as olives cure in salt water over time, creating beneficial probiotics and complex flavors similar to pickle brine.
Healthy Harvest olives use true fermentation brine, not just salty water. Our olives undergo a natural curing process that creates a flavorful, probiotic-rich liquid that's perfect for both cooking and health benefits.
Our green olive brine is made with organic lemon juice, spring water, sea salt (hand harvested by the family who grows our olives) and the wild herb savory. It is a wonderful marinade for white meats or makes a ready-to-serve salad topper alongside olive oil.
The brine used for our black olives consists of white wine vinegar, spring water, and Mediterranean sea salt. Amazingly, the same family grows the grapes organically, makes their own wine, and ferments it into vinegar making it truly farm-to-table. White wine vinegar adds a tangy punch of flavor to a variety of dishes and is full of antioxidants. It also aids digestion.
Olive juice benefits
Beyond adding flavor to your cooking, olive juice offers real health benefits. The vinegar and salt combination can help relieve muscle cramps almost instantly (similar to pickle juice), support hydration and electrolyte balance after workouts, and provide antioxidants from the olives themselves. Our black olive brine contains probiotics from fermentation that support digestive health, while both varieties deliver these benefits with minimal calories.
A note about sodium
While olive juice has benefits, it's high in sodium. For muscle cramps, 1-2 ounces is typically effective. If you have high blood pressure or are watching salt intake, enjoy in moderation—using it as a cooking ingredient rather than drinking it regularly.
Now, here are 7 delicious ways to use olive brine in your kitchen
1. Greek Salad
Assemble your salad with greens, tomatoes, red onion, cucumber, olives, and feta. Drizzle with lemon brine, olive oil, and finish with freshly cracked black pepper. How easy is that?!
2. Chicken and Veggie Pasta in a Red Wine Sauce
Marinate chicken breasts in red wine vinegar brine for at least 12 hours. Cook in a pan with olive oil and shred when finished. Set aside. Season sliced zucchini, summer squash, onions with salt, pepper, garlic, and oregano. Saute, adding in red wine vinegar brine, diced tomatoes in juice. Add shredded chicken back to pan and serve over your choice of pasta.
3. Sautéed Veggies
Top sautéed vegetables with either brine, a drizzle of olive oil, and a sprinkle of oregano. Irresistible!
4. Pan Fried Fish in Lemon Butter Sauce
Heat skillet over medium heat. Add lemon brine and minced garlic. Whisk in butter. Set aside. Season fish with salt, pepper, paprika. Heat olive oil in pan and add fish; fry a few minutes on each side. Spoon sauce over fish.
If you don’t mind a few extra steps, try this decadent recipe.
5. Red Wine Vinaigrette
In a small bowl, whisk together 2 tbsp red wine vinegar brine, 1 tsp dijon mustard, 1-2 garlic cloves minced, ⅓ c olive oil. Season with salt and pepper.
6. Lemon Brined Roasted Chicken
Refrigerate whole chicken in lemon brine for at least 12 hours. Pat dry and refrigerate uncovered another 12 hours. This will create a crispier skin. Preheat the oven to 425°F. Mix lemon brine with olive oil and chili flakes to create a basting mixture. Rub over chicken and place in roasting pan. Roast for 60 minutes or until juices run clear. Let rest for 30 minutes.
Combine ⅓ c. red wine vinegar brine, 2 tbsp. Olive Oil, 1 tbsp dijon mustard, 2 cloves garlic minced, 1 tsp oregano, and ¼ tsp red pepper flakes and use for up to 2 pounds of meat.
Olive Juice FAQs
Does olive juice have the same benefits as pickle juice?
Yes! Both work similarly for muscle cramps because they contain vinegar and salt, which trigger nerves that help stop cramping. The main difference is flavor—olive brine often has a more complex taste from ingredients like lemon juice, herbs, or white wine vinegar.
How much olive juice should you drink a day?
For muscle cramps, 1-2 ounces (2-4 tablespoons) works within seconds to minutes. For cooking, use it like any vinegar or brine—a tablespoon or two in dressings and marinades. Don't drink large amounts daily due to high sodium content.
What is the liquid in a jar of olives?
The liquid is called olive brine or olive juice. It's made from water, sea salt, and an acid like vinegar or lemon juice, often with added herbs. Instead of discarding it, you can use it for cooking, cocktails, or health benefits like cramp relief.
Is drinking olive brine bad for you?
Small amounts (1-2 ounces) are generally safe and beneficial. However, it's high in sodium, so avoid drinking large quantities regularly, especially if you have high blood pressure or kidney disease. Use it in moderation as needed.