Are Olives Keto Friendly?


As we dive into the healthful world of ketogenic diets, one question often arises: whether Olives are Keto Friendly.

If we look at their macronutrient content, olives contain 115 calories per 100g serving. They have just 0.8g of protein and a high-fat content of 11g. However, the total carbs are only 6g, with 3.2g coming from fiber leading to a net carb count of only 2.8g.

Considering that keto dieters’ recommended daily net carbohydrate intake is no more than 20g, it appears that olives fit comfortably within this range, making them keto-approved.

Are Olives Keto Friendly?


Serving Size: 25 olives (100g )

keto approved

Net Carbs








Are Olives Keto Friendly?

When it comes to the keto diet, yes, olives are keto-friendly! Ranked high among foods approved for this low-carb diet, they’re a super tasty snack that can fit perfectly into your meal planning. With only 2.8g of net carbs in a 100g serving, olives won’t make you exceed the limit of 20g of net carbohydrates recommended daily.

But that’s not all! Olives are packed with healthy fats, boasting an impressive total fat content of 11g per serving. Much like avocados and almonds, they’re rich in unsaturated fats – good fat! These fats are essential nutrients our bodies need to function correctly.

Ever wondered why Greek people often live long and healthy lives? It’s partly due to their Mediterranean diet; which allows olives frequently. These tiny fruits (yes, they’re fruits!) are also filled with antioxidants and have a low glycemic index – another plus for keto dieters.

Apart from being beneficial on the ketogenic diet, these little powerhouses offer several other health benefits. They’re similar to cucumbers thanks to their high fiber content, which helps digestion and keeps you full longer.

There are many varieties and types of olives available too – green and black–each offering unique taste and benefits. So whether you prefer them in your salads or love snacking on them dipped in olive oil, olives make a perfect addition to your keto-friendly food list!

Pros Of Eating Olives On The Keto Diet

  • Olives are low in carbs, with only 2.8g of net carbs per 100g serving.
  • They are high in healthy fats (11g per 100g), which is beneficial for the keto diet as it primarily relies on fats for energy.
  • Olives contain no sugars, making them a perfect snack for those trying to limit their sugar intake.
  • They provide a decent amount of dietary fiber (3.2g per 100g), which can aid digestion and keep you feeling full longer.
  • The calorie content is relatively low (115 calories per 100g), making olives a good choice for those watching their calorie intake.

Cons Of Eating Olives On The Keto Diet

  • Olives are high in sodium, leading to water retention and increased blood pressure.
  • They contain a small amount of carbs, which may add up if consumed in large quantities.
  • Their high-calorie content might contribute to weight gain if not properly managed within the daily caloric intake.
  • Olives are often preserved in brine or oil, which may contain hidden sugars or unhealthy fats.
  • Some people may have an allergic reaction to olives or olive leaves.

Health Benefits Of Olives

Olives are a fantastic snack, especially for people following the ketogenic diet. Why? Because olives are low in carbs but high in healthy fats.

Now you might be thinking – “But isn’t fat bad for us?” Not all fats! The majority of the fat in olives is monounsaturated, often termed “good fats.”

They’re like avocados and almonds, which also have similar types of fat. So what’s so good about these unsaturated fats? They support heart health and help reduce bad cholesterol levels like olive oil!

Did you know there’s more to olives than just being a keto-approved food? Another benefit is their fiber content – around 3.2 grams per 100 grams serving size. Fiber is super important for our digestive system and can help control blood sugar levels because it has a low glycemic index.

These Greek delights are loaded with antioxidants that protect your body from harmful molecules called free radicals. Imagine them like your body’s own tiny superheroes fighting off the bad guys.

  • Low in carbs: Perfect for keto or low-carb diets.
  • High in good fats: Like avocado and almonds support heart health.
  • Fiber-rich: Helps manage blood sugar levels due to its low glycemic index.
  • Packed with antioxidants: It protects your body from harmful molecules.

The world of olives includes many varieties – from small and tangy green ones to large black Greek types, all offering different flavors and nutrients.

In conclusion, whether you’re following the Mediterranean diet or diving into ketogenic food items, this fruit can be a flavorful addition to your plate that promises calories well spent!

Alternatives To Olives On The Keto Diet


According to the United States Department of Agriculture, avocados are a great source of healthy fats and nutrients. They provide the same heart-healthy monounsaturated fat found in olives and are low in carbs. This makes avocados a fine addition to your keto eating plan.


Cucumbers are another good snack for people following the ketogenic diet. Cucumbers are mostly water but still offer some dietary fiber and antioxidants, similar to olives.


Greek nutritionist Abby Langer recommends almonds as an ideal food for the keto diet because they’re high in protein and healthy fats. Just like olives, almonds also provide notable amounts of fiber and antioxidants.

Olive Oil

Olive oil is another alternative that promotes health benefits similar to olives. It’s full of monounsaturated fats, which benefits heart health. Plus, it’s carb-free which fits perfectly into any keto diet.

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