KETO VERDICTYES
Olives are excellent for keto: ~0.5g net carbs per 100g with plenty of heart-healthy monounsaturated fats (oleic acid). A flavorful, portable snack and versatile ingredient—just mind sodium and portions.
Is Olive Keto?
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Olives are excellent for keto: ~0.5g net carbs per 100g with plenty of heart-healthy monounsaturated fats (oleic acid). A flavorful, portable snack and versatile ingredient—just mind sodium and portions.
- Net carbs (100g)0.5g
- Protein (100g)0.8g
- Fat (100g)10.7g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.5g
Total Carbs
3.8g
Fiber
3.3g
Protein
0.8g
Fat
10.7g
Calories
115
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Extremely low net carbs: ~0.5g per 100g keeps you easily within keto targets
- High in healthy fats: ~10.7g fat supports satiety and ketone production
- Rich in oleic acid: heart-friendly monounsaturated fat profile
- Fiber-forward: 3.3g fiber reduces net carbs and aids fullness
- Minimally processed: typically brined/cured whole food
- Convenient: shelf-stable jars/pouches make on-the-go snacking easy
HEALTH BENEFITS
- High in oleic acid which supports cardiometabolic health
- Packed with antioxidants (vitamin E, polyphenols like hydroxytyrosol)
- May help reduce oxidative stress and inflammation
- Potential benefits for blood pressure and endothelial function
- Provides small amounts of vitamin K and minerals
- Polyphenol-rich pattern may support longevity when used in place of sugary snacks
PREPARATION SUGGESTIONS
ANTIPASTO PLATTER
Arrange olives with cured meats, cheeses, nuts, and pickled vegetables for a keto-friendly appetizer board.
TAPENADE SPREAD
Pulse olives with capers, garlic, and olive oil in a food processor to make a savory spread for keto crackers or vegetables.
MEDITERRANEAN SALAD
Toss olives with cucumbers, tomatoes, feta cheese, and olive oil for a classic Greek salad.
PIZZA TOPPING
Add sliced olives to keto pizza made with almond flour or cauliflower crust for authentic flavor.
STUFFED OLIVES
Choose olives stuffed with blue cheese, almonds, or garlic for a more complex flavor profile and satisfying snack.
MARTINI GARNISH
Use olives as a classic garnish for dirty martinis or add olive brine for extra flavor.