KETO VERDICTYES
Olive oil is excellent for keto: zero net carbs and a heart-healthy fat profile. Extra-virgin varieties deliver polyphenols and antioxidants—ideal for dressings, finishing, and moderate-heat cooking (avoid prolonged high heat).
Is Olive Oil Keto?
Cooking Oils
Olive oil is excellent for keto: zero net carbs and a heart-healthy fat profile. Extra-virgin varieties deliver polyphenols and antioxidants—ideal for dressings, finishing, and moderate-heat cooking (avoid prolonged high heat).
- Net carbs (100g)0g
- Protein (100g)0g
- Fat (100g)100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
0g
Fat
100g
Calories
884
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero net carbs: pure fat aligns perfectly with keto macros
- High in monounsaturated fats (oleic acid) supportive of cardiometabolic health
- Polyphenol-rich (extra-virgin) for antioxidant and anti-inflammatory support
- Versatile for vinaigrettes, marinades, sautéing, and finishing dishes
- Pairs well with low-carb vegetables to boost satiety and nutrient absorption
HEALTH BENEFITS
- Oleic acid may reduce inflammation and support healthy lipid profiles
- Polyphenols act as antioxidants that protect cellular membranes
- May support insulin sensitivity and endothelial function
- Potential cognitive benefits associated with Mediterranean-style eating
- Supports absorption of fat-soluble vitamins (A, D, E, K)
- Can replace refined carbs or seed oils to improve overall diet quality
PREPARATION SUGGESTIONS
SALAD DRESSING
Combine extra virgin olive oil with red wine vinegar, Dijon mustard, garlic, and herbs for a classic vinaigrette to dress low-carb vegetables and salads.
FINISHING OIL
Use high-quality extra virgin olive oil as a finishing touch on soups, roasted vegetables, or grilled meats to enhance flavor and nutrition.
LOW-TEMPERATURE COOKING
Use olive oil for sautéing vegetables or pan-searing salmon at moderate temperatures. Avoid high-heat cooking which can damage the oil.
FAT BOMB BASE
Mix olive oil with cream cheese, herbs, and olives to create keto fat bombs or spread for vegetables.
MAYONNAISE SUBSTITUTE
Use olive oil as a base for homemade aïoli or as a substitute in dishes where you need added fat.
DRIZZLING OIL
Drizzle high-quality extra virgin olive oil over cooked fish, chicken, or grilled vegetables as a finishing touch.