Are Olives Keto-Friendly? Exploring Their Role in a Low-Carb Diet


Olives offer a unique flavor that compliments many dishes. These small fruits are included in many diets around the world. With the keto diet becoming so popular, many people wonder if olives are keto-friendly.

The keto diet focuses on low-carbohydrate foods. Followers of the diet need to watch their net carbohydrate intake each day. Many keto dieters limit their net carbohydrates to 20-50g per day.

Olives are keto-friendly and nutritious. They contain only 2.8g of net carbs per serving. They are also rich in healthy fat. Olives can fit into a keto eating plan.

Are Olives Keto Friendly


Serving Size: 10 medium olives (100g )

keto approved

Net Carbs








Not only do olives make a guilt-free snack for those on a keto diet, but their versatility in recipes is vast. You can marinate olives. Toss them into a Mediterranean salad. Even use them as a garnish for other keto dishes.

In the rest of the article, we’re going to look at the carbohydrate count and nutritional profile of olives.

Key Takeaways

  • Olives are low in net carbs, making them an excellent choice for the keto diet.
  • They offer various health benefits and can added to keto-friendly recipes.
  • You must eat the right type of olives and serving size on keto.

Are Olives Keto Friendly? Benefits and Drawbacks

Benefits of Including Olives in Your Keto Regimen

  • Low Carbohydrate Content: Olives have only 2.8 grams of net carbohydrates per 100-gram serving. Olives are an excellent choice to keep within the daily carb allotment of a keto diet.
  • Healthy Fats: Olives have 11 grams of fats per 100 grams. They are mostly unsaturated fats. This fat type is a great energy source for those on keto.
  • Zero Sugars: Olives don’t contain any sugars. This makes them a great keto food.
  • Fiber-rich: With 3.2 grams of dietary fiber per serving, they promote satiety and aid in digestion.
  • Moderate Calories: At 115 calories per serving, they are moderate-calorie. They can fit into a balanced keto meal plan.

Potential Downsides of Olives on a Keto Diet

  • Sodium Content: Olives contain high levels of sodium. This may affect fluid balance and blood pressure.
  • Cumulative Carbs: Olives are low in carbs, but you can easily have too many. Stick to a single serving.
  • Calories: Eating too many olives can also add calories to your day. This can lead to weight gain if you are not careful.
  • Additives: They can be stored in brine or oil. Some manufacturers add sugar or extra fat.
  • Allergies: Some people may have allergic reactions to olives.

Nutritional Perks of Olivesx

Olives are more than just a delicious bite. They offer an array of health advantages. This is true for people following the ketogenic diet. Olives are rich in monounsaturated fats. This type of fat is heart-healthy. It aids in lowering undesirable LDL cholesterol levels.

Here are some of the prime benefits of including olives in your diet:

  • Heart-Healthy: Olives are monounsaturated, similar to avocados and almonds. These fats work wonders for heart health.
  • Dietary Fiber: The 3.2g of fiber per serving helps support digestion. It also helps to stabilize blood sugar.
  • Antioxidants: Olives have antioxidants that fight off free radicals. This can reduce the risk of chronic diseases. They can even promote overall well-being.

We understand that fat often gets a negative reputation, but it’s not always deserved. The fat found in olives is an essential aspect of a balanced diet. The fat assists in nutrient absorption. The oleic acid has anti-inflammatory properties.

Each olive variety brings a unique set of vitamins and minerals. They’re teeming with vital nutrients. These include vitamin E, potassium, and iron. These vitamins lead to stronger bones, better skin health, and cancer prevention.

Olives are a versatile food that you can use on the keto diet. You can even add a Mediterranean diet twist to some of your food. Plus, they are packed with nutrients that go beyond mere calorie counting.

Keto Diet Olive Substitutes

Avocado Options

We often reach for avocados as a superb source of healthy fats. Their low carbohydrate content makes them a solid choice for us on the keto diet. Like olives, they are full of heart-friendly monounsaturated fats.

Crunchy Cucumber Snacks

Cucumbers serve well as a refreshing choice. They are water-rich and can help to hydrate the body. They contain fiber and antioxidants. Cucumbers are a sensible snack to enjoy between meals.

Protein-Packed Almond Varieties

For a satisfying crunch, we turn to almonds. These nuts are not only full of protein but also healthy fats that are vital for our keto regimen. Their fiber content keeps us feeling full, much like a serving of olives would.

Types of Olive Oil

We can drizzle extra virgin olive oil on our meals instead of whole olives. As a keto staple, it offers monounsaturated fats that are good for our hearts. The best part? It has zero carbs, fitting into our keto lifestyle.

Wrapping Up Our Thoughts on Olives and Keto

It’s always important to choose foods that fit the low-carb needs of the keto diet. The keto diet is high-fat, low-carb, and moderate-protein.

Olives do fit within this profile. They are both keto-friendly and tasty. With only 2.8 grams net carbohydrates per 100 grams, they’re ideal for keeping our carb count low.

Here’s how we can make the most of olives:

  • Snacking: A handful of olives can stave off hunger without carb overload.
  • Salads: Chopped olives add a punch of taste and texture to our green mixtures.
  • Keto Recipes: Olives elevate the depth of our dishes, from casseroles to tapenades.

Remember to avoid varieties with added sugars to maintain an authentic keto path. If you’re dealing with keto flu, the salt can help you recover quicker. They are also a good choice for a quick snack. The fat will give your body the energy it needs.

Finally, be creative in the kitchen. Experiment with herbs and spices. Use olives as a garnish. Enhance your culinary creations while sticking to ketogenic guidelines.

Common Questions About Olives and Keto Diets

Which Olive Varieties Are Ideal for a Keto Diet?

Selecting foods that keep you in ketosis is important when following a keto diet. Both green and black olives are a smart choice as they are low in carbohydrates and high in good fats.

Ideal Types:

  • Green olives
  • Black olives
  • Kalamata olives

Remember, regardless of the type, it’s the net carbs you need to keep an eye on.

We understand the importance of portion control on keto. A typical serving of olives that won’t knock you out of ketosis is about ten medium-sized olives. This equates to roughly:

  • 1 to 2 grams of net carbs
  • 5 to 10 grams of healthy fats

Monitoring serving sizes helps maintain your carb limit.

The Role of Olives in Supporting Ketosis

Olives can support your body’s ketosis. Some varieties are more conducive than others. The healthy fats in olives provide the energy needed in the ketogenic metabolic state.


  • Carb content
  • Fat quality
  • Dietary balance

Incorporating olives with lower net carbs is key.

Considerations for Choosing Olives on a Keto Diet Plan

Selecting olives for your keto diet isn’t just about green versus black. You need to know what makes them keto-compatible. Both varieties can be good for keto, but you need to look at:

  • Net carbs: Usually lower in ripe black olives.
  • Added ingredients: Avoid those in brine high in carbs.
  • Processing methods: Go for natural, less processed options.

Keto Diet: Avoiding Certain Olive Products

While olives themselves are keto-friendly, certain products may not be. Marinated olives or those in dressings can contain added sugars or other carbohydrates.

Products to Watch Out For:

  • Marinated olives
  • Flavored olives
  • Olives in mixed salads with high-carb dressings

Always check labels for carb count and ingredients.

Cheese and Olives on a Keto Meal Plan

We can combine cheese and olives for an effective keto snack. This provides an excellent source of healthy fats and proteins with minimal carbs.

Combo Tips:

  • Opt for high-fat cheese like feta or blue cheese.
  • Watch the serving sizes to maintain carb limits.

Cheese and olives can be a satisfying part of low-carb diets when balanced correctly.