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Are Kalamata Olives Keto-Friendly?

Kalamata Olives on a kitchen counter

Are Kalamata Olives Keto-Friendly? The short answer is yes, they are.

However, like most things in life, it's a little more complex than a simple yes or no.

In this article, we delve into the nitty-gritty details of Kalamata Olives, their nutritional profile, and how they fit into a ketogenic diet.


  • Yes, Kalamata Olives are keto-friendly due to their low net carb content and high healthy fat content.
  • They offer nutritional benefits such as dietary fiber and are rich in monounsaturated fats.
  • Caution is advised due to their high sodium content, and portion control is key.

Are Kalamata Olives Keto-Friendly?

Indeed, Kalamata Olives are considered keto-friendly. This is evidenced by their nutritional profile, where per 100g, Kalamata Olives contain only -3.3g of net carbs. This low carbohydrate content makes them a suitable addition to a ketogenic lifestyle.

The keto-friendly nature of Kalamata Olives mainly comes from their low net carb content. Within the context of a ketogenic diet, foods with low net carbs are preferred as they help maintain a state of ketosis, where the body burns fat for fuel instead of carbohydrates. Kalamata Olives have -3.3g of carbs per 100g, which significantly stays within the daily carb limit of a typical ketogenic diet.

Can You Have Kalamata Olives on a Strict Keto Diet?

Yes, Kalamata Olives can fit into a strict keto diet. A strict keto diet typically involves consuming less than 20g of net carbs per day. Given the low net carb content of Kalamata Olives, which is only -3.3g per 100g, there is ample room for them within this carb limit.

Even for individuals who opt for a slightly more relaxed approach to keto or a low carb diet, where the daily carb limit is between 30-50g of net carbs, Kalamata Olives can still fit comfortably into the meal plan.

Carbs In Kalamata Olives

Kalamata Olives contain -3.3g of net carbs per 100g, according to the provided nutritional facts. This low net carb content is a key factor in considering them as a suitable choice for a ketogenic diet.

Kalamata Olives Nutrition Facts

Kalamata Olives, a staple in Mediterranean cuisine, offer a rich, balanced profile of nutrients. In every 100g portion, you'll find:

Macronutrients: These include 15g of healthy fats, primarily monounsaturated fats, which help maintain heart health. The olives also contain 3.2g of dietary fiber, essential for digestive health, and 1.4g of protein. Micronutrients: Kalamata olives are a good source of Vitamin E (3.81mg), Vitamin A (403 IU), and small amounts of Vitamin C (0.9mg).

As for minerals, they provide a notable amount of sodium (735mg) and smaller quantities of iron (1.7mg), calcium (88mg), and magnesium (3mg).

One unique feature is their richness in oleic acid, a monounsaturated fat linked to several health benefits.

Nutrient NameAmount and Unit per 100g
Fiber, total dietary 3.3g
Total fats 26.67g
Sodium, Na 1400.0mg
Calories 233.0kcal
Fatty acids, total saturated 3.33g
Fatty acids, total monounsaturated 20.0g
Fatty acids, total polyunsaturated 3.33g
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 Kalamata Olives on a Keto Diet

Kalamata Olives possess a variety of beneficial nutrients. They are rich in healthy fats, specifically monounsaturated fats, with 20.0g per 100g, and also contain dietary fiber at 3.3g per 100g. Both these nutrients support overall health and can be particularly beneficial on a ketogenic diet, which emphasizes high fat and fiber intake.

Incorporating Kalamata Olives into Your Keto Meal Plan

  1. Kalamata Olives can be added to various dishes to enhance flavor while maintaining the keto guidelines. They can be used in salads, as garnish in soups, or stuffed with cheese for a delicious keto snack.
  2. For a unique keto recipe, consider making a Kalamata Olive Tapenade. Blend Kalamata Olives with garlic, capers, and olive oil for a rich, savory spread that can be used on keto-friendly bread or as a veggie dip.
  3. Another popular keto recipe is a Mediterranean Chicken dish, where chicken is marinated in a mixture of olive oil, garlic, and herbs, then topped with Kalamata Olives and baked to perfection.

Keto-Compatible Alternatives for Kalamata Olives

  1. Green Olives: Like their Kalamata counterparts, green olives are also keto-friendly with a similar low net carb content. They can be used as a garnish in salads or mashed into a paste for a keto-friendly spread.
  2. Black Olives: Black olives are another excellent alternative. They can be used in similar ways to Kalamata Olives, like topping for homemade keto pizza or in a Greek-style chicken dish. Nutritionally, they are comparable to Kalamata Olives with low net carbs.
  3. Capers: Capers are small flower buds that offer a tangy, lemony flavor. They can be used in place of Kalamata Olives in dishes like chicken piccata or a keto-friendly pasta substitute like zucchini noodles. They also have a low net carb content making them a suitable alternative.
  4. Avocados: While not a direct replacement for Kalamata Olives' flavor, avocados can offer a similar creaminess in recipes. They can be used in salads or mashed into a guacamole as a keto-friendly dip. Plus, avocados are high in healthy fats and have an even lower net carb content than Kalamata Olives.

Concluding Thoughts on Kalamata Olives and Keto

Kalamata Olives bring a lot to the table when it comes to their compatibility with a keto diet. Their low net carb content makes them a fitting choice for both strict and moderate keto diets. Moreover, their richness in healthy fats and dietary fiber contribute to an overall balanced keto diet.

However, it's crucial to consider their high sodium content and the necessity for portion control. Incorporating Kalamata Olives into your meal plan can be as simple as adding them to salads or creating unique dishes like a Kalamata Olive Tapenade or a Mediterranean Chicken dish.

Explore our Is It Keto Knowledge Hub.

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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, Kalamata Olives are keto-friendly due to their low net carb content and high healthy fat content.

Kalamata Olives are rich in dietary fiber and monounsaturated fats, which are known for their heart health benefits.