Are Olives Keto? : 10 Surprising Health Benefits of Olives

Are olives keto
Posted On: March 22nd, 2023
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Are olives keto? The Ultimate Guide to Olives on a Keto Diet

Are olives keto-friendly? This is a question that many people who follow the ketogenic diet ask. Olives are a popular snack and ingredient in Mediterranean cuisine, but can you enjoy them while staying in ketosis? In this ultimate guide to olives on a keto diet, we’ll answer this question and more. We’ll explore the nutritional content of olives, their health benefits, and their potential drawbacks when it comes to keto. Let’s dive in!

What are olives?

Olives are a small, oval-shaped fruit that grows on trees native to the Mediterranean region. They are commonly used in Mediterranean cuisine, including dishes such as salads, pasta, pizza, and sandwiches. Olives come in different varieties, including black, green, and Kalamata.

Are olives keto

Nutritional Value of Olives

Olives are a nutrient-dense food that contains several essential vitamins and minerals. A serving size of 5 olives (about 15g) contains the following:

  • Calories: 35
  • Total Fat: 3.5 g
  • Saturated Fat: 0.5g
  • Cholesterol: 0mg
  • Sodium: 115mg
  • Total Carbohydrates: 1 g
  • Dietary Fiber: 0.5 g
  • Sugars: 0g
  • Protein: 0.5g

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Are olives keto

Health benefits of olives

Olives include a lot of monounsaturated and polyunsaturated fats, which are believed to be heart-healthy fats that help reduce the chance of developing heart disease. Moreover, they include anti-oxidants that help shield the body from oxidative stress and inflammation, including polyphenols and vitamin E.

Olives are also a good source of fibre, which aids in digestion control and increases satiety. Iron, copper, and calcium are just a few of the other crucial minerals that they contain.

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Are olives keto

10 Surprising Health Benefits of Olives

For thousands of years, people have utilised olives as both food and medicine. They are a great source of vitamins, minerals, healthy fats, and antioxidants. We’ll look at 10 unexpected olive health benefits in this article that you might not have known about.

  1. Olives are good for your heart.

Olives are a veritable storehouse of healthful lipids, capable of mitigating one’s proclivity towards heart disease. Furthermore, they are replete with polyphenolic compounds that facilitate the optimization of one’s blood pressure and ameliorate inflammation pervading one’s arteries.

  1. Olives can help with weight loss.

Due to their low calorie content and high fibre content, olives can increase feelings of fullness while lowering calorie intake as a whole. Also, they provide beneficial fats that can speed up metabolism and increase calorie expenditure.

  1. Olives can improve your digestive health.

Olives serve as an excellent repository of dietary fiber, which can facilitate the promotion of salubrious digestive function while concurrently lowering one’s susceptibility to constipation. Additionally, they harbour favourable lipids that can serve to lubricate one’s gastrointestinal tract, thus expediting the proliferation of beneficial microorganisms residing therein.

  1. Olives can boost your immune system.

Antioxidants and vitamins found in olives help strengthen your immune system and shield your body from dangerous free radicals. Moreover, they contain oleuropein, a substance with anti-inflammatory and antibacterial properties.

  1. Olives can reduce your risk of cancer.

Antioxidants included in olives can lower your risk of developing cancer. Moreover, they contain oleic acid, a healthy lipid with anti-cancer effects.

  1. Olives can improve your skin’s health.

Olives are a good source of vitamins and antioxidants that can help your skin appear younger and fight the effects of ageing. Also, they contain good fats that can hydrate your skin and encourage the development of new, healthy skin cells.

  1. Olives can reduce your risk of diabetes.

Olives have a low carbohydrate content and a high percentage of good fats, which can enhance insulin sensitivity and lower type 2 diabetes risk.

  1. Olives can improve your bone health.

Calcium and other minerals found in olives can strengthen your bones and lower your risk of osteoporosis.

  1. Olives can improve your cognitive function.

Healthy fats found in olives can enhance brain health and lower the incidence of cognitive decline. They also include polyphenols, which can shield the cells in your brain from harm.

  1. Olives can reduce your stress levels.

Olives have good fats and antioxidants that might help you feel happier and less stressed. Moreover, oleic acid, which has been demonstrated to have anti-inflammatory qualities, is present in them, which might help you feel less stressed.

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Are olives keto

Olives and keto

Let’s now discuss the pertinent query: Are olives suitable for keto? Indeed, it is the answer. Olives are a great keto-friendly snack or ingredient because they are high in healthy fats and low in carbs.

  • Carbohydrate Content of Olives

Olives include just 1g of total carbs per serving. The distinction between different types of carbs must be made, though. Olives include fibre, a form of carbohydrate that the body cannot digest and does not count towards your daily allowance of carbohydrates (or “net carbs”).

  • Fat Content of Olives

Olives are high in fat, with 3.5g of total fat in one serving. Most of this fat is made up of beneficial monounsaturated and polyunsaturated fats, which can lower cholesterol and lower the risk of heart disease.

  • Protein Content of Olives

One serving of olives only has 0.5g of protein, which is a very small amount. Protein is a vital nutrient for the body, but it is not the main source of energy when following a ketogenic diet.

  • Net carbs in olives

The net carb count of an item is crucial when it comes to the keto diet. Subtract the amount of fibre from the total amount of carbohydrates to determine net carbohydrates. One serving of olives has 0.5g of net carbohydrates, which makes them a fantastic ketogenic food choice.

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Are olives keto

Best Ways to Enjoy Olives on a Keto Diet

On a ketogenic diet, there are various ways to enjoy olives. Here are a few concepts:

  • Grab a few olives for a quick and simple snack.
  • To add taste and good fats to a salad, add chopped olives.
  • Blend olives, garlic, and olive oil to create tapenade for a delectable spread or dip.
  • For a tasty and keto-friendly appetiser, stuff olives with cheese or almonds.

Are olives keto

Possible Drawbacks of Eating Olives on a Keto Diet

Olives are typically regarded as keto-friendly; however, there may be some disadvantages to be aware of. One is that their sodium content is relatively high, which may be a problem for people with high blood pressure or other sodium-sensitive diseases.

Moreover, especially when ingested in large quantities, olives can be very calorie-dense. If you’re following a keto diet and want to shed some weight, keep this in mind.

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Are olives keto

pros and cons of olive oil in a ketogenic diet?

Olive oil has established itself as a fundamental component of Mediterranean culinary practices and has seen a surge in utilisation amidst low-carbohydrate regimens like the ketogenic diet. While olive oil holds merit as a healthy dietary supplement, it is essential to remain mindful of its potential adverse effects.

Pros of Olive Oil in a Keto Diet:

  • High in Healthy Fats: Monounsaturated fatty acids (MUFAs), which are good for the heart, make up the bulk of olive oil. It is well recognised that MUFAs lower blood levels of LDL, or “bad” cholesterol.
  • Low in Carbohydrates: Due to its almost complete absence of carbohydrates, olive oil is a fantastic option for people consuming a ketogenic diet. A low-carb, high-fat diet known as the ketogenic diet causes the body to enter a metabolic state called ketosis, when it uses fat as fuel instead of glucose.
  • Helps with Weight Loss: Olive oil has been shown to encourage feelings of fullness and curb hunger, which can result in fewer calories consumed and weight loss.
  • Anti-inflammatory Properties: The antioxidants and anti-inflammatory substances found in olive oil can help lessen inflammation in the body.

Cons of Olive Oil in a Keto Diet:

  • High in Calories: Olive oil is calorie-concentrated and can swiftly accrue a considerable caloric sum, predominantly when ingested copiously. A solitary tablespoon of olive oil encompasses approximately 120 calories, which can readily accumulate when employed excessively.
  • Low in Other Nutrients: While a source of good fats, olive oil is deficient in other vital elements like protein, fibre, and micronutrients that are crucial for general health.
  • Not Suitable for High-Heat Cooking: Due to its low smoke point, olive oil can degrade at high temperatures and produce dangerous chemicals. Use olive oil for cooking on low to medium heat or as a dipping or finishing oil for salads and other foods.

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Are olives keto

10 of the best keto snacks that are both tasty and keto-friendly

  1. Olives: Olives are a fantastic choice for people consuming a ketogenic diet since they are a great source of fibre and healthy fats. They are advantageous for general health since they have anti-inflammatory effects and antioxidant content.
  2. Nuts: Nuts represent an ideal snack for adherents of the ketogenic diet. Notably, they are abundant in wholesome lipids, proteins, and fiber, whilst manifesting an assortment of palatable flavours and textures. Almonds, macadamia nuts, and walnuts rank among the superlative choices for inclusion in one’s dietary repertoire.
  3. Cheese: Cheese serves as a delectable and multi-faceted comestible that is low in carbohydrates and high in lipids, making it an exemplary alternative for adherents of the ketogenic diet. In addition, it boasts substantial quantities of calcium and other indispensable nutrients, amplifying its merits as a healthy snack preference.
  4. Avocado: Avocado is a superfood that is full of fibre, good fats, and necessary vitamins and minerals. It is the ideal snack for folks on the keto diet because it is also low in carbohydrates. It can be eaten on its own as a snack, as a spread, or as a dip.
  5. Beef Jerky: A portable and practical snack that is high in protein and low in carbohydrates is beef jerky. It is a great option for a snack if you’re on a ketogenic diet because it can keep you full and happy in between meals.
  6. Hard-boiled Eggs: Anyone eating a ketogenic diet should choose hard-boiled eggs as a snack. They contain vital nutrients, including choline, which is crucial for proper brain function, as well as being high in protein and good fats.
  7. Pork Rinds: A fantastic keto-friendly food that is heavy in fat and low in carbohydrates is pork rinds. They are a great alternative to chips or crackers since they are tasty and crispy.
  8. Dark Chocolate: Anybody on a ketogenic diet should choose dark chocolate as a snack option. It contains lots of good fats, a few carbohydrates, and antioxidants. To reap the greatest health benefits, buy chocolate that contains at least 70% cocoa.
  9. Coconut Chips: Everyone on a keto diet will love the flavour and benefits of coconut chips as a snack. They are rich in fibre, healthy fats, and important elements, including potassium and magnesium.
  10. Nut Butter: Anyone eating a ketogenic diet will love the tasty and adaptable snack of nut butter. It has a lot of protein and good fats and may be eaten on its own, as a spread, or as a dip.


In conclusion, olives are a tasty item that is both healthy and allowed on a ketogenic diet. They are the perfect snack or ingredient for anyone living the keto lifestyle because they are low in carbohydrates and high in healthy fats. Yet, it’s crucial to eat them in moderation and to be aware of any potential risks.


Are all types of olives keto-friendly?

Yeah, olives of all varieties are typically regarded as keto-friendly.

How many olives can I eat on a keto diet?

Olives are rather high in calories, so it is advisable to eat them in moderation. A decent place to start is with 5 olives as a serving size.

Can olives be eaten on a low-sodium diet?

Even though olives have a fair amount of sodium in them, a low-sodium diet can still include them if eaten in moderation.

Can olives help with weight loss on the keto diet?

Olives are a wholesome, nutrient-rich food, but they have a lot of calories. They can aid in weight loss efforts when consumed in moderation as part of a healthy keto diet.

Are there any potential health risks associated with consuming olives on a keto diet?

In a ketogenic diet, olives are typically regarded as nutritious and safe to eat. However, people who are attempting to lose weight should eat them in moderation, and those with conditions that make them sensitive to sodium should be conscious of their sodium level.

Black or green olives for keto?

Olives are acceptable on the keto diet, both black and green. They make a wonderful keto snack because they are low in carbohydrates and high in healthy fats.

Are green olives keto-friendly?

Green olives do fit into the keto diet, yes. They make a wonderful keto snack because they are low in carbohydrates and high in healthy fats.

Are marinated olives keto-friendly?

Depending on the marinade’s composition, Certain marinades could include extra sugars or other substances that aren’t keto-friendly. Always read the label and choose olives that have been marinated in vinegar or oil and haven’t had any sugar or preservatives added.

Can you eat too many olives on keto?

You can overeat olives when on a ketogenic diet, yes. Olives are heavy in oil and calories, so it’s crucial to eat them in moderation to stay within your daily calorie restriction and avoid consuming too many.

Are black olives keto-friendly?

Indeed, black olives fit the keto diet. They make a wonderful keto snack because they are low in carbohydrates and high in healthy fats.

Are kalamata olives keto?

Absolutely, kalamata olives fit within the keto diet. They make a wonderful keto snack because they are low in carbohydrates and high in healthy fats.

Is olive oil keto-friendly?

Olive oil is acceptable for keto diets. It is an excellent complement to a keto diet because it is a healthy source of fat that is high in monounsaturated fatty acids and low in carbohydrates.

How many olives can I have in a day when following a keto diet?

While on a ketogenic diet, there is no set restriction on how many olives you can consume each day. To prevent consuming too many calories and going over your daily calorie limit, it’s crucial to eat them in moderation.

How do you consume olive oil during a keto diet?

When following a ketogenic diet, olive oil can be ingested by spreading it over meats and vegetables, using it as a cooking oil or salad dressing, or both. It is a healthy fat source that is high in monounsaturated fatty acids and low in carbohydrates, making it a wonderful supplement to a ketogenic diet.


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