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.
WHERE TO BUY
As an Amazon Associate, KetoLens earns from qualifying purchases. We only recommend products we've researched — recommendations never affect our keto verdicts.
Top Pick
Highest Polyphenol / Premium Pick
Budget Pick
California Olive Ranch 100% California Extra Virgin Olive Oil (1L)
This oil is independently lab-tested and Keto Certified (also Non-GMO, Paleo, and kosher verified), addressing the authenticity/purity risk that plagues many cheaper "EVOO" blends while delivering a zero-carb, monounsaturated-fat-rich staple ideal for keto cooking and dressings.
Kasandrinos Organic Extra Virgin Olive Oil (Polyphenol Rich, 500ml)
A single-sourced Greek EVOO from Koroneiki and Athinolia olives (among the highest-polyphenol varietals) that is cold-pressed within 24 hours of harvest and carries USDA Organic, Non-GMO, and Keto Certified marks — appealing to keto shoppers who prioritize antioxidant density and single-origin traceability over the more blended, everyday-use profile of the existing pick.
Colavita Extra Virgin Olive Oil (17 fl oz)
A widely available, NAOOA-certified and OU Kosher blended EVOO (Italy/Greece/Spain/Portugal sourced) that costs meaningfully less per ounce than the single-source premium picks — a solid zero-carb, purity-verified everyday option for keto cooks who don't need the extra lab-testing or organic certification and just want a trustworthy grocery-store staple at a lower price.