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Are Olives Keto-Friendly?

Olives on a kitchen counter

Are Olives Keto-Friendly? The answer is a resounding yes.

These small, flavorful fruits are not only a delightful addition to your meals but also a friend to those following a ketogenic diet.

This article will offer a comprehensive breakdown of the carbs in olives, the best ways to incorporate them into your keto meal plan, and the overall benefits and nutritional value they offer.

Whether you're a long-time keto enthusiast or new to the low-carb lifestyle, this guide will help you better understand how olives can play a part in your dietary journey.

Let's delve into the world of olives and explore their compatibility with a keto diet.


  • Yes, olives are keto-friendly due to their low carb content and high healthy fat content.
  • Olives offer a rich source of vitamins, minerals, and beneficial monounsaturated fats.
  • Discover how to include olives in your keto meal plan and learn about some keto-compatible alternatives.

Are Olives Keto-Friendly?

Olives are indeed keto-friendly. With a carb count of 4.44g per 100g, olives fit well into the low carb profile permitted by the ketogenic diet.

Olives are considered keto-friendly due to their low carbohydrate content. The ketogenic diet is a low carb, high fat dietary approach where the body is induced to use fats instead of carbohydrates for energy. The net carbs in olives, which is the total carb content minus the dietary fiber, is even lower, coming in at 4.44g per 100g. This value is important for those on a keto diet, as fibers are deducted when calculating net carbs because they aren't digested like simple sugars.

Can You Have Olives on a Strict Keto Diet?

Yes, olives can certainly fit into a strict ketogenic diet. Even the most stringent form of the keto diet, which allows for less than 20g of carbs per day, can accommodate olives thanks to their low carb content.

Some individuals follow a slightly less restrictive version of keto, often referred to as a low carb diet, where the daily carb intake is limited to 30-50g of net carbs per day. Given that a standard serving of olives brings a modest 4.44g of net carbs, it comfortably fits within both strict keto and low carb dietary plans.

Carbs In Olives

Olives contain 4.44g of net carbs per 100g. The net carb value is obtained by subtracting the fiber content from the total carbohydrate content, as fibers don't get digested like simple sugars.

Olives Nutrition Facts

For a 100g portion, olives offer a bounty of nutritional benefits.

In terms of macronutrients, olives provide 115 calories, composed of 0.8g protein, 6.3g fat, and 3.2g carbohydrates. Of these carbs, 3.2g is dietary fiber, which aids in digestive health.
Olives surprisingly have a rich micronutrient profile. They boast 42mg of calcium, contributing to bone health. The 1.3mg iron present plays an essential role in red blood cell production. Olives also contain a significant 4mg of Vitamin E, a potent antioxidant.

Additionally, olives are abundant in sodium (735mg), which despite its bad reputation, is vital for maintaining fluid balance. However, moderation is key due to its link to increased blood pressure.

Finally, the standout nutrient in olives is the monounsaturated fat, primarily oleic acid. This healthy fat is known for its heart-friendly attributes.

Nutrient NameAmount and Unit per 100g
Net Carbs4.44g
Carbohydrate, by difference6.04g
Fiber, total dietary1.6g
Total fats10.9g
Sodium, Na735.0mg
Potassium, K8.0mg
Magnesium, Mg4.0mg
Calcium, Ca88.0mg
Vitamin A17.0ug
Vitamin B-60.01mg
Vitamin C, total ascorbic acid0.9mg
Vitamin E (alpha-tocopherol)1.65mg
Vitamin K11.4ug
Copper, Cu0.25mg
Iron, Fe6.28mg
Phosphorus, P3.0mg
Selenium, Se0.9ug
Zinc, Zn0.22mg
Lutein + zeaxanthin510.0ug
Manganese, Mn0.02mg
Pantothenic acid0.02mg
Choline, total10.3mg
Aspartic acid0.09g
Glutamic acid0.09g
Fatty acids, total saturated2.28g
Fatty acids, total monounsaturated7.65g
Fatty acids, total polyunsaturated0.63g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Olives' was not found in FoodData Central, so nutritional data for 'Olives, ripe, canned (small-extra large)' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Olives on a Keto Diet

Olives are a nutrient-dense food, providing a rich source of healthy fats, particularly monounsaturated fatty acids. They also contain substantial amounts of vitamins and minerals such as Vitamin A, Vitamin E, iron, and calcium. These nutrients contribute to a variety of health benefits, including supporting heart health, maintaining healthy skin, and promoting bone strength.

Incorporating Olives into Your Keto Meal Plan

  1. Add Olives to Salads: Olives, with their robust flavor, make a great addition to any salad. You can simply slice them up and toss them in for an extra punch of taste.
  2. Use Olives in Keto Recipes: Olives can be incorporated into a variety of keto recipes. They work great in Mediterranean dishes, stir-fries, or even as a pizza topping on a keto-friendly pizza base.
  3. Portion Control is Key: Despite being low in carbs, remember to monitor the portion size of olives due to their high sodium content. The key to maintaining a successful keto diet is keeping a close eye on your daily carb count.
  4. Snack on Olives: Olives can serve as an excellent keto-friendly snack. They are perfect for curbing hunger pangs between meals while sticking to your keto plan.

Keto-Compatible Alternatives for Olives

  1. Avocados: These are a fantastic keto-friendly alternative to olives. They're rich in healthy fats, particularly monounsaturated fats, and are incredibly versatile. You could use avocado slices in salads or turn them into guacamole for a keto-friendly dip. Both avocados and olives have similar fat profiles, making avocados an excellent substitute.
  2. Macadamia Nuts: Low in carbs and high in fats, macadamia nuts are a keto-compatible substitute for olives. You can use them as a snack, in salads, or as a crunchy topping for keto-friendly dishes. They offer similar nutritional benefits to olives, but have a distinctively different taste and texture.
  3. Capers: If you're looking for a substitute with a similar flavor profile, capers can be a good choice. They're also low in carbs and can be used in similar ways to olives in various recipes. Capers do have a higher sodium content, though, so use them sparingly.
  4. Pickles: Pickles are another low-carb food that can replace olives in your keto meal plan. They can be included in salads, used as a garnish, or enjoyed as a snack. However, like olives, pickles can be high in sodium, so be sure to monitor your intake.

Concluding Thoughts on Olives and Keto

Olives are a versatile and nutrient-dense food that fits comfortably within a keto diet. They offer a rich source of healthy fats, vitamins, and minerals, while also having a low carb content that adheres to both strict and less restrictive keto and low carb diets. Despite their high sodium content, with mindful portion control and diligent carb tracking, they can be a beneficial addition to your ketogenic meal plan.

You're encouraged to experiment with different ways of incorporating olives into your keto meals, whether it's adding them to salads, using them in various keto recipes, or enjoying them as a snack. Not only can this enhance the flavor profiles of your dishes, but it can also contribute to a diverse and balanced diet.

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, olives are low in carbs and high in healthy fats, making them perfectly suitable for a keto diet.

Olives are rich in vitamins, minerals, and monounsaturated fats, which are beneficial for heart health.