Are Olives Keto Friendly? Benefits, Tips & More

are olives keto friendly
Image by 8photo on Freepik


The low-carb, high-fat nature of the ketogenic diet has made it extremely popular due to its potential health benefits, which include enhanced metabolic health and weight loss. When carbs are restricted, the body is compelled to go into a state known as ketosis, in which it burns fat rather than glucose for energy. Of all the foods that fall into the ketogenic framework, olives are a potentially beneficial choice for individuals who adhere to this type of eating. Little berry fruits grown from olive trees, olives have a distinct nutritional profile that fits nicely with the ketogenic diet’s tenets.

Because of their high level of good fat and low carbohydrate content, olives are an excellent option for people following a ketogenic diet and are considered keto-friendly. Olives are typically high in carbohydrates, with about 6 grams per 100 grams serving size, making them a good option for those following a ketogenic diet.

To make matters worse, olives are an even more alluring alternative for keto aficionados because the bulk of these carbohydrates are derived from fiber, which does not affect blood sugar levels. Furthermore, monounsaturated fats like oleic acid, abundant in olives, have been linked to several health advantages, like less inflammation and enhanced heart health. As a result, adding olives to a ketogenic diet can improve overall eating enjoyment while promoting ketosis and giving nutritional value and flavor.

Understanding Olives

Image by 8photo on Freepik

Olives are little berry fruits that grow on olive trees and are highly valued for their flavor and adaptability. They are a staple in many different cuisines around the world. As members of the drupe family, including almonds, mangos, and cherries, olives are available in various shapes and hues, each with unique flavor profiles and culinary uses. There is an olive type to please every palette, ranging from the bold flavor of Kalamata olives to the buttery sweetness of Castelvetrano olives.

Olives are unique among fruits in the ketogenic diet since they have fewer carbohydrates than most others. Olives defy the trend of conventional fruits being heavy in sugar and carbohydrates, making them a better choice for people following low-carb diet plans like the ketogenic diet. Because olives have a distinct nutritional profile, people on ketogenic diets can still enjoy the delicious goodness of olives without sacrificing their dietary objectives. Olives provide taste and nutrition to support a ketogenic lifestyle, whether eaten as a savory snack, a zesty complement to salads, or a tasty garnish in diverse recipes.

To get the most out of olives and avoid any adverse effects, it’s essential to consider quality, quantity, and storage when thinking about including them in a ketogenic diet. To preserve nutrition and flavor, choose premium olives, ideally, organic types cured in brine instead of lye solutions. Furthermore, watch how much you eat to limit the fats and sodium of olives. Store olives carefully in airtight containers, preferably submerged in brine or olive oil, to preserve their freshness and flavor over time. People can enjoy the health benefits of olives and maintain their ketogenic diet by making educated decisions and consuming them mindfully.

Nutritional Profile of Olives

Image by azerbaijan_stockers on Freepik

Understanding olives’ nutritional makeup is critical when determining whether they fit into a ketogenic lifestyle. Olives are a great source of a wide variety of macronutrients, mainly in the form of good fats and very little protein or carbs. This makes them a good option for people on a ketogenic diet, emphasizing meals high in fat and low in carbohydrates. Olives are noteworthy for having a shallow carbohydrate content, making them an excellent choice for people who want to stay in ketosis while enjoying tasty culinary additions.

Apart from their macronutrient composition, olives provide various micronutrients that support general health and well-being. Olives, high in vitamins A and E, offer vital antioxidants that help the body fight inflammation and oxidative stress. Also, olives are rich in various minerals, such as iron, calcium, and magnesium, which promote a range of physiological processes, from immune system function to bone health. People who incorporate olives into their ketogenic diet can benefit from their nutritional value, which promotes general health and vigor, in addition to their great taste.

It’s essential to consider elements besides nutritional content when deciding. Because of their low carbohydrate content, olives are keto-friendly, but there are other factors to consider, like amount, quality, and possible health hazards. Choose premium olives from reliable growers to provide the best flavor and freshness. Consume moderation to control your intake of lipids and sodium, which can be found in notable quantities in some olives. Furthermore, watch for any possible allergies or sensitivity, particularly if you’re starting to incorporate olives into your diet. Olives are keto-friendly and can promote general health and well-being when people choose wisely and incorporate them into their diet.

Health Benefits of Olives on Keto

Beyond their macronutrient makeup, adding olives to a ketogenic diet has other health advantages. Olives are known for having few carbohydrates, but their benefits to general health go far beyond their nutritional worth. Studies show that frequent olive eating may lower LDL cholesterol, also known as the “bad” cholesterol, and enhance heart health. Furthermore, olives’ monounsaturated fats have been connected to a lower risk of cardiovascular illnesses, which makes them an excellent complement to a heart-healthy ketogenic diet.

Olives contribute to bone health and general well-being in addition to cardiovascular health. Olives are rich in crucial minerals like calcium and magnesium, which help maintain healthy bones and muscles necessary for unrestricted movement and vigor. Furthermore, olives’ anti-inflammatory and antioxidant qualities boost overall longevity by lowering the risk of chronic diseases and oxidative stress and inflammation within the body. Additionally, recent studies indicate that some of the chemicals found in olives may have antimicrobial qualities that help to maintain a healthy gut flora and boost immunity.

In summary, olives have a low carbohydrate content, making them keto-friendly, but they also have many other health benefits beyond macronutrient composition. Olives are a healthful and nutritious complement to a ketogenic diet that can improve heart health, bone density, inflammation reduction, and general well-being and vigor. You may savor olives’ delectable flavor and benefit from their many health benefits by carefully including them in your diet.

Incorporating Olives into the Keto Diet

Including olives in meals and snacks increases their nutritional content and flavor while adhering to a ketogenic diet. Adding olives to a salad is a helpful technique that will give lush greens, avocado, and feta cheese a savory flavor. Furthermore, olives are a simple and practical approach to satiate cravings while adhering to ketogenic diet guidelines. They also make a great snack on their own. Combine olives with other high-fat, low-carb items like cheese, nuts, and cured meats to enhance your keto meals. It will taste great and satisfy your hunger.

Examine creative recipe ideas with olives as the main ingredient to get you creative in the kitchen. Add chopped olives to keto-friendly omelets or egg muffins for a savory twist. Additionally, olives can improve the flavor of keto-friendly spreads and dips, like olive-infused hummus prepared with chickpea substitute or olive tapenade. Also, try stuffed olives as a tasty snack or appetizer by pressing them with cream cheese, herbs, or keto-friendly pesto.

People can take advantage of the nutritional advantages that olives provide and enjoy a range of tasty and fulfilling meals by embracing the versatility of olives in the keto diet. Olives are a delightful and easy way to add flavor to a ketogenic diet while promoting general health and well-being. They can be eaten as a snack, added to salads, or used as a creative dish element. Try experimenting with different flavor combinations and adding olives to give your favorite keto-friendly recipes more depth and richness.

Extra Virgin Olive Oil: A Keto Essential

One particularly noteworthy component of the ketogenic diet is extra virgin olive oil (EVOO), which has several health advantages and provides culinary flexibility. Since extra pure olive oil (EVOO) is not overly processed, its natural antioxidants, vitamins, and fatty acids are preserved. Because of this, it’s a top option for keto enthusiasts who want to consume the fewest carbohydrates while maximizing their intake of nutrients. EVOO is an excellent fit for the macronutrient profile of the ketogenic diet because of its high monounsaturated fat content and low amounts of saturated fats, which help to maintain ketosis and encourage satiety.

EVOO distinguishes itself from conventional olive oil by retaining its quality as a premium source of healthy fats, unlike regular olive oil, which may go through refining methods that remove some of its beneficial ingredients. Its deep taste enhances the mouthfeel of keto-friendly dishes by giving salads, sauces, and marinades more depth. Furthermore, the distinct flavor profile of extra virgin olive oil (EVOO) makes it a versatile cooking oil that works well for sautéing, roasting, and drizzling overcooked food. People can appreciate the unique flavor and aroma of extra virgin olive oil (EVOO) while improving the nutritional value of their meals by including it in their regular cooking practices.

In conclusion, extra virgin olive oil is crucial to the ketogenic diet because it is delicious and nutritious. Its unprocessed state and advantageous fat composition make it a valuable and healthy addition to any keto kitchen. By embracing the benefits of extra virgin olive oil (EVOO) in cooking and meal preparation, people can improve their ketogenic journey while enjoying all that this treasure from the Mediterranean region has to offer.

Are Olives Keto Friendly?

  1. Short Answer:

Yes, olives are generally considered keto-friendly due to their low carbohydrate and high healthy fat content. They can be included in ketogenic diets as a nutritious and flavorful addition to meals and snacks.

  1. In-Depth Analysis:

Olives, the small fruit of olive trees, are a staple in Mediterranean cuisine and are increasingly popular in ketogenic diets for their favorable nutritional profile. One of the critical reasons olives are considered keto-friendly is their low carbohydrate content. With only around 2-3 grams of net carbs per 100-gram serving, olives fit well within the carbohydrate limits of a ketogenic diet, which typically restricts daily carb intake to around 20-50 grams.

Moreover, olives are rich in healthy fats, primarily monounsaturated fats, which are known to support ketosis, the metabolic state central to the ketogenic diet. These fats provide a steady energy source for the body and help keep you feeling satiated, making olives an excellent choice for those following a keto lifestyle.

In addition to being low in carbs and high in healthy fats, olives also offer various essential nutrients, including vitamin E, iron, calcium, and antioxidants. These nutrients contribute to overall health and well-being, making olives keto-friendly and valuable to a balanced diet. However, it’s essential to be mindful of portion sizes, as olives can be calorie-dense due to their fat content. Incorporating olives in moderation as part of a well-rounded ketogenic meal plan can help individuals enjoy their benefits while staying within their dietary goals.

FAQ about Olives and the Keto Diet

Q: How many olives can I eat on keto?

A: While olives are low in carbohydrates and can be included in a ketogenic diet, it’s essential to be mindful of portion sizes. Aim for moderation and consider your daily carb limit and overall calorie intake. Eating a few olives as a snack or incorporating them into meals can add flavor and nutrients without significantly impacting your ketosis.

Q: Are olives zero carbs?

A: Olives are not technically zero carbs, but they are deficient in net carbs, which are the carbs that impact blood sugar levels. The exact carb content varies depending on the type and size of olives, but on average, they contain around 2-3 grams of net carbs per 100-gram serving. This makes them a suitable option for those following a ketogenic diet.

Q: How many olives should I eat a day?

A: There is no one-size-fits-all answer to this question, as individual dietary needs and preferences vary. However, incorporating a serving of olives into your daily meals or snacks can provide you with the benefits of their healthy fats and nutrients without overdoing it on calories or carbs. Start with a moderate amount and adjust based on your personal goals and tolerance.

Q: Is hummus good for keto?

A: Due to its higher carbohydrate content, traditional hummus, made from chickpeas, is not typically considered keto-friendly. However, variations of hummus made with lower-carb ingredients like cauliflower or avocado may better fit into a ketogenic diet. It’s essential to check the nutritional labels and portion sizes to ensure they align with your dietary goals.

Q: Can I eat 20 olives a day?

A: Consuming 20 olives daily may fit into a ketogenic diet, depending on your overall carbohydrate intake and dietary preferences. However, it’s essential to consider olives’ calorie and fat content, as eating them excessively could consume more calories than your body needs. Moderation and balance are key when incorporating olives into your daily eating habits.

Q: Do olives keep you in ketosis?

A: Olives, with their low carbohydrate and high healthy fat content, can help support ketosis, the metabolic state central to the ketogenic diet. Including olives in your meals or snacks can provide your body with healthy fats while reducing carbohydrate intake, supporting ketosis and overall dietary goals.

Q: Is mozzarella keto?

A: Mozzarella cheese is generally considered keto-friendly and low in carbohydrates, fat, and protein. It can be included in various keto-friendly recipes, such as salads, omelets, and casseroles. However, it’s essential to be mindful of portion sizes and choose full-fat, unprocessed varieties whenever possible for optimal ketosis support.

Q: Should I eat 30 to 40 olives?

A: While olives can be part of a healthy ketogenic diet, consuming 30 to 40 olives in one sitting may not be advisable for most individuals due to their calorie and fat content. It’s important to practice moderation and balance when including olives in your meals or snacks, as excessive consumption could consume more calories than needed.

Q: Is cheese OK on keto?

A: Yes, cheese is generally considered keto-friendly, as it is low in carbohydrates and high in fat and protein. Many types of cheese, such as cheddar, Swiss, and brie, can be included in a ketogenic diet in moderation. Opt for full-fat varieties and be mindful of portion sizes to support ketosis while enjoying the benefits of cheese.

Q: Are cucumbers keto?

A: Cucumbers are a keto-friendly vegetable due to their low carbohydrate content. They can be enjoyed raw as a snack or added to salads and other dishes to increase fiber and hydration without significantly impacting ketosis. Including cucumbers in your meals can add crunch and freshness while supporting your ketogenic dietary goals.

Q: Is Honey good for keto?

A: Honey is not typically considered keto-friendly, as it is high in carbohydrates and can quickly spike blood sugar levels. The carbohydrates in Honey can disrupt ketosis, making it unsuitable for those following a ketogenic diet. It’s best to choose alternative sweeteners with lower carbohydrate content, such as stevia or erythritol, to satisfy sweet cravings while staying in ketosis.

Q: Is feta good on keto?

A: Feta cheese is generally considered keto-friendly, as it is low in carbohydrates and high in fat and protein. To add flavor and texture, it can be included in various keto-friendly recipes, such as salads, omelets, and wraps. However, as with all foods on the ketogenic diet, it’s essential to be mindful of portion sizes and overall dietary balance to support ketosis effectively.


To sum up, olives provide many nutritional advantages to individuals on a ketogenic diet and are keto-friendly. Their rich flavor adaptability and low carbohydrate content make them an excellent option for satisfying your hunger and staying in ketosis throughout meals and snacks. Because of their flavor and health-promoting qualities, olives are a versatile food you should consider integrating into your everyday meals as you start your keto adventure. Accept olives as a necessary component of your ketogenic diet and enjoy their health benefits.


Ajmera, Rachael. 2019. “What Is Extra Virgin Olive Oil, and Why Is It Healthy?” Healthline. Healthline Media. December 20, 2019.

Hernáez, Á., Remaley, A. T., Farràs, M., Fernández-Castillejo, S., Subirana, I., Schröder, H., Fernández-Mampel, M., Muñoz-Aguayo, D., Sampson, M., Solà, R., Farré, M., López-Sabater, C., Nyyssönen, K., Zunft, J. F., Covas, I., & Fitó, M. (2015). Olive Oil Polyphenols Decrease LDL Concentrations and LDL Atherogenicity in Men in a Randomized Controlled Trial. The Journal of Nutrition, 145(8), 1692-1697.

(1) The best keto-friendly snacks – Medical News Today

(2) FoodData Central

(3) Olive Tree Derivatives and Hydroxytyrosol

(4) Olive Leaf Extract Supplementation Combined

Was this helpful?

Thanks for your feedback!