Home/Fruits/Autumn Olive
Back to Home
Autumn Olive
Fruits
Nutri-ScoreA

Autumn Olive

Elaeagnus umbellata

Clinical Encyclopedia

The autumn olive is a small fruit native to Asia and Europe, known for its rich antioxidant properties and high vitamin C content. It is often used in jams, jellies, and as a natural sweetener.

Scientific NameElaeagnus umbellata
Region of OriginAsia
Popular Comparisons:
Autumn Olive VS AcerolaAutumn Olive VS American Black ElderberryAutumn Olive VS American BladdernutAutumn Olive VS American ElderberryAutumn Olive VS American HackberryAutumn Olive VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories70 kcal
Water
80%
Fiber5g
Total16.8g
Protein
1.5g(9%)
Fats
0.3g(2%)
Carbohydrates
15g(89%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, autumn olive helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in vitamin C, it supports immune function and skin health.
✓Contains healthy fats and fiber, promoting digestive health and satiety.
✓May have anti-inflammatory properties, contributing to overall health and wellness.

Possible Risks & Side Effects

!Excessive consumption may lead to gastrointestinal discomfort due to its high fiber content.
!Individuals with specific allergies should consult a healthcare provider before consumption.

How to Prepare & Consume

Best enjoyed raw or in preserves; cooking can diminish its nutritional value.

Smart Selection & Storage

How to Select

Choose plump, firm berries with a bright color; avoid any that are bruised or overly soft.

How to Store

Store in the refrigerator in a breathable container to maintain freshness for up to a week.

Myths vs Realities

MythAutumn olive is toxic.+
RealityAutumn olive is safe to eat and has been consumed for centuries.
MythAll berries are high in sugar.+
RealityAutumn olive has a low glycemic index, making it a suitable option for those monitoring sugar intake.
MythCooking destroys all nutrients in autumn olive.+
RealityWhile some nutrients may be lost, autumn olive can still provide health benefits when cooked.

Healthy Recipes

Autumn Olive Smoothie Bowl

A refreshing and nutrient-packed smoothie bowl featuring autumn olives, perfect for a healthy breakfast or snack.

Ingredients
  • 1 cup fresh autumn olives
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1/4 cup granola
  • Fresh mint leaves for garnish
Instructions
  1. 1. Blend the autumn olives, banana, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie mixture into a bowl.
  3. 3. Top with granola and fresh mint leaves before serving.

Autumn Olive and Quinoa Salad

A vibrant salad combining autumn olives with quinoa, fresh vegetables, and a zesty dressing, ideal for a light lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup autumn olives
  • 1/2 cucumber, diced
  • 1/2 bell pepper, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, autumn olives, cucumber, and bell pepper.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss to combine.

Autumn Olive Chia Pudding

A delicious and creamy chia pudding infused with autumn olive puree, perfect for a healthy dessert or breakfast.

Ingredients
  • 1/2 cup autumn olives
  • 1/4 cup chia seeds
  • 1 cup coconut milk
  • 1 tablespoon honey or maple syrup
  • Fresh fruit for topping
Instructions
  1. 1. Blend the autumn olives until smooth and mix with coconut milk and sweetener.
  2. 2. Stir in chia seeds and let sit for at least 4 hours or overnight in the fridge.
  3. 3. Serve topped with fresh fruit.

Autumn Olive Glazed Chicken

Juicy chicken thighs glazed with a tangy autumn olive sauce, served with steamed vegetables for a wholesome dinner.

Ingredients
  • 4 chicken thighs
  • 1/2 cup autumn olives, pureed
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the pureed autumn olives, soy sauce, honey, garlic powder, salt, and pepper.
  3. 3. Coat the chicken thighs with the glaze and bake for 25-30 minutes until cooked through.

Autumn Olive Energy Bites

Nutritious energy bites made with autumn olives, oats, and nut butter, perfect for a quick snack on the go.

Ingredients
  • 1 cup oats
  • 1/2 cup autumn olives, chopped
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a mixing bowl, combine oats, chopped autumn olives, almond butter, honey, and chocolate chips.
  2. 2. Mix until well combined and form into small balls.
  3. 3. Refrigerate for at least 30 minutes before serving.

Autumn Olive and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a mixture of autumn olives, spinach, and brown rice, baked to perfection.

Ingredients
  • 4 bell peppers
  • 1 cup cooked brown rice
  • 1/2 cup autumn olives, chopped
  • 1 cup fresh spinach, chopped
  • 1/2 cup shredded cheese
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cut the tops off the bell peppers and remove the seeds.
  3. 3. In a bowl, mix cooked rice, chopped autumn olives, spinach, cheese, salt, and pepper, then fill the peppers with the mixture.
  4. 4. Place in a baking dish and bake for 25-30 minutes.

Autumn Olive Oatmeal

Warm and hearty oatmeal topped with autumn olives and nuts, making for a nutritious breakfast option.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or milk
  • 1/2 cup autumn olives
  • 1/4 cup walnuts, chopped
  • 1 tablespoon maple syrup
  • Cinnamon to taste
Instructions
  1. 1. In a saucepan, bring water or milk to a boil and add rolled oats.
  2. 2. Cook for about 5 minutes until thickened, stirring occasionally.
  3. 3. Top with autumn olives, walnuts, maple syrup, and a sprinkle of cinnamon.

Autumn Olive Salsa

A unique twist on salsa using autumn olives, perfect for dipping or as a topping for grilled meats.

Ingredients
  • 1 cup autumn olives, chopped
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine chopped autumn olives, red onion, jalapeño, cilantro, lime juice, and salt.
  2. 2. Mix well and let sit for 15 minutes to allow flavors to meld.
  3. 3. Serve with tortilla chips or as a topping for grilled chicken.

Autumn Olive and Sweet Potato Hash

A savory hash featuring roasted sweet potatoes and autumn olives, perfect for a hearty breakfast or brunch.

Ingredients
  • 2 sweet potatoes, diced
  • 1 cup autumn olives, halved
  • 1 onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss diced sweet potatoes, autumn olives, and onion with olive oil, salt, and pepper on a baking sheet.
  3. 3. Roast for 25-30 minutes until sweet potatoes are tender, then garnish with fresh parsley before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of autumn olive?

Autumn olive is rich in antioxidants and vitamin C, which can help boost the immune system and reduce inflammation.

How can I incorporate autumn olive into my diet?

You can eat them raw, add them to smoothies, or use them in jams and jellies.

Are there any side effects of eating autumn olive?

While generally safe, excessive consumption may cause digestive issues due to high fiber.

Where can I find autumn olive?

Autumn olive can often be found at farmers' markets or specialty grocery stores.

Is autumn olive safe for children?

Yes, autumn olive is safe for children, but moderation is key.

Can autumn olive be used in cooking?

Yes, but it is best used in preserves or eaten raw to retain its nutrients.

What is the glycemic index of autumn olive?

The glycemic index of autumn olive is approximately 30, making it a low-GI food.

How should I store autumn olive?

Store in a cool, dry place or refrigerate to maintain freshness.

Related Superfoods
Abalone Acerola Alaska Plaice Fillet
Comparisons
Autumn Olive vs Acerola Autumn Olive vs American Black Elderberry Autumn Olive vs American Bladdernut
Nutrients
Protein in Autumn Olive Calories in Autumn Olive Vitamin-c in Autumn Olive Magnesium in Autumn Olive
Featured Guides
Health Benefits of Autumn Olive Healthy Recipes with Autumn Olive