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Are Green Olives Keto-Friendly?

Green Olives on a kitchen counter

Are Green Olives Keto-Friendly? The simple answer is yes! But there's much more to it than just that.

In this article, we delve into the carb content of green olives, discuss how you can cleverly incorporate them into your keto meal plans, and navigate through the nutritional maze that these green gems harbor.

Whether you're a seasoned keto dieter or a newbie trying to get the hang of things, this comprehensive guide on green olives is here to make your keto journey easier and more flavorful.

Let's dive in!


  • Yes, green olives are keto-friendly due to their low carb content and high healthy fats.
  • Green olives are not just tasty but also pack a nutritional punch with essential vitamins, minerals, and antioxidants.

Are Green Olives Keto-Friendly?

Absolutely, green olives are keto-friendly. To understand why, one needs to delve into the nutritional data. Remarkably, green olives contain only 0.54g of net carbs per 100g, a notably low amount that fits into the dietary requirements of a keto diet.

The keto diet typically focuses on low-carb, high-fat foods. With just 0.54g of carbs per 100g, green olives are not only low in carbohydrates but also contain beneficial fats. On a typical serving size of 100g, green olives offer 0.54g of net carbs, which aligns with the daily carb intake of a standard ketogenic diet.

Can You Have Green Olives on a Strict Keto Diet?

Indeed, green olives fit well within a strict keto diet. By definition, a strict keto diet limits daily carb intake to less than 20g. Given that green olives contain just 0.54g of net carbs per 100g, they can comfortably be included in the strictest of keto diets without being a hindrance to maintaining the state of ketosis.

It's worth noting that there are different keto and low-carb lifestyle approaches. Some individuals aim for a slightly higher daily carb limit, around 30-50g. In these cases, green olives can still be incorporated without exceeding this daily limit.

Carbs In Green Olives

Green olives contain minimal net carbs, with just 0.54g per 100g. This makes it an optimal food for a low-carb diet like keto. Furthermore, green olives are considered to have a low glycemic index. This index measures how quickly a food raises blood sugar levels. Foods with a low glycemic index, such as green olives, release glucose into the blood slowly and steadily, preventing sudden spikes in blood glucose levels.

Green Olives Nutrition Facts

Green Olives, a nutrient powerhouse, offer a distinct flavor profile and numerous health benefits. A 100g serving provides essential macros and micronutrients.

Carbs are incredibly low, approximately 3.84g, with most as fiber (3.3g), making it an excellent choice for low-carb diets. Proteins fall at modest 1.03g, and fats at 15.32g, predominantly healthy monounsaturated fats.

Micronutrients are plentiful in green olives. They're rich in Vitamin E (3.81mg), vital for skin health. Vitamin A (20µg), contributing to eye health, and Vitamin K (1.4µg), which aids in blood clotting, are present.

They offer a range of minerals. High in sodium (1556mg), they also contain small amounts of calcium (88mg), iron (3.32mg), and potassium (42mg).

Nutrient NameAmount and Unit per 100g
Net Carbs0.54g
Carbohydrate, by difference3.84g
Fiber, total dietary3.3g
Total fats15.32g
Sodium, Na1556.0mg
Potassium, K42.0mg
Magnesium, Mg11.0mg
Calcium, Ca52.0mg
Vitamin A20.0ug
Vitamin B-60.03mg
Vitamin E (alpha-tocopherol)3.81mg
Vitamin K11.4ug
Copper, Cu0.12mg
Iron, Fe0.49mg
Phosphorus, P4.0mg
Selenium, Se0.9ug
Zinc, Zn0.04mg
Cryptoxanthin, beta9.0ug
Lutein + zeaxanthin510.0ug
Folate, total3.0ug
Choline, total14.2mg
Fatty acids, total saturated2.03g
Fatty acids, total monounsaturated11.31g
Fatty acids, total polyunsaturated1.31g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Green Olives on a Keto Diet

Green olives are packed with beneficial nutrients that could complement a keto diet. Notably, they are rich in Vitamin E, a potent antioxidant, and provide a good amount of healthy monounsaturated fats. They also contribute essential minerals like sodium, calcium, and iron to the diet.

Incorporating Green Olives into Your Keto Meal Plan

  1. Green olives can be a versatile addition to your keto meal plan. They can be enjoyed right out of the jar, or used as a flavorful ingredient in salads, casseroles, and stews.
  2. Keto recipe ideas with green olives could include olive tapenade, olive-stuffed chicken breasts, or a Mediterranean-inspired salad loaded with olives, feta cheese, and fresh vegetables.
  3. However, remember the importance of portion control. While green olives are low in carbs, consuming them in moderate amounts is key to not exceeding your daily carb limit.

Keto-Compatible Alternatives for Green Olives

  1. Almonds: Almonds are a great low-carb, high-fat option and can be used in a variety of keto recipes, from trail mix to almond-crusted fish. While they have slightly more net carbs than green olives, their high fiber content makes them a satisfying snack.
  2. Avocado: Avocados are another great substitute. They can be used in salads, made into guacamole, or eaten straight with a spoon. While avocados have more net carbs than green olives, they also contain more fiber and healthy fats.

Concluding Thoughts on Green Olives and Keto

Green olives present a tasty and nutritionally beneficial addition to a keto diet, given their low net carb content and rich supply of healthy fats and minerals. Although high in sodium, moderation in consumption can ensure their value overpowers any potential issues.

While olives can be enjoyed right out of the jar, why not experiment with using them as a base for a keto-friendly sauce, or blending them into a creamy, savory smoothie? The options are endless when it comes to incorporating green olives into your meals.

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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, green olives are keto-friendly due to their low carb content and high healthy fats.

Green olives are high in vitamin E, iron, copper, and dietary fiber. They also contain a good amount of monounsaturated fats, which are beneficial for heart health.