Are Olives Keto Friendly? Can You Consume Them Worry-Free?

Olive Knowledge is a part of Amazon Associates. As an Amazon Associate, we earn from qualifying purchases. Read our Affiliate Disclosure to learn more.

I have been on a keto diet before, and I know that it’s hard to find the right food sometimes, and that’s the reason why I’m writing this article. I’ll show you whether or not olives are keto-friendly and provide you with a detailed answer.

Key Takeaways:

  • Olives are keto-friendly food; you can eat them without thinking about calories.
  • Make sure not to overeat with olives because they’re usually high in sodium.
  • Olives are rich in vitamins A, E, and K, and also they’re full of antioxidants and healthy fats.

Nutritional Value of Olives

Olives are a good source of monounsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease. They are also a good source of antioxidants and vitamins A, E, and K.

Nutritional value per 100gr of olives:

  • Fat: 11g
  • Cholesterol: 0mg
  • Sodium: 735mg
  • Potassium: 8mg
  • Carbohydrates: 6mg
  • Protein: 0.8mg

Aside from olives, many people consume olive oil while on the keto diet, so here’s the nutritional value for that as well.

Nutritional value of olive oil per 15ml (1 spoon):

  • Calories: 119kcal
  • Protein: 0,0g
  • Carbohydrates: 0,0g
  • Fats: 13,5g
  • Fiber: 0,0g

Benefits Of Eating Olives While on a Keto Diet

olives in a bowl

First of all, olives are a good source of healthy fats. In fact, they are one of the best sources of monounsaturated fats. This type of fat is beneficial for heart health and can help lower cholesterol levels.

Another benefit of olives is that they are high in antioxidants. These nutrients can help protect your cells from damage and may even reduce the risk of some chronic diseases.

Finally, olives are a good source of fiber. This nutrient helps to keep you feeling full and may even help with weight loss.

Overall, olives are a healthy food that can be part of a healthy diet. If you are looking for a way to add more healthy fats to your diet, then consider adding olives to your meals.

And the most important thing, while on a ketogenic diet, you don’t need to count calories when eating olives as they are very low in carbs. This makes them an ideal food to snack on while following this type of diet.

How To Eat Olives While On Ketogenic Diet

guy on keto diet consuming olives

There are many ways that you can add olives to your diet. You can eat them whole, sliced, or even as olive oil.

Whole olives can be added to low-carb salads or used as a garnish on other dishes. Sliced olives can be added to sandwiches or used as a topping on pizzas (just make sure these dishes are keto-friendly hehe). Also, you can eat olives as a snack between meals.

Most people consume green olives in jars or black olives in cans. Both are great and delicious, it just depends what you prefer more.

If you like to consume olive oil, you can use it as a salad dressing without worrying about calories and if it’ll ruin your ketosis.


Olives are keto-friendly! If you’re on the ketogenic diet, olives make a great snack or addition to a meal. They’re low in carbs and calories, and they provide healthy fats and antioxidants. Plus, they taste delicious! So go ahead and enjoy them guilt-free.

I hope that the article was detailed enough and that now you understand everything. I hope you’ll find some tasty recipes with olives. Here’s one you can try. Good luck with your keto.

While you’re on a keto diet, you should also consume some high-quality olive oils. Check out our olive oil shop to find the ideal extra virgin olive oil for yourself.