Are Olives Keto? Carbs and Calories in Olives | Low Carb Hack (2022)

Are Olives Keto? Carbs and Calories in Olives | Low Carb Hack (1)

Olives are a savory snack that can be enjoyed on their own or as a tasty addition to meals. They’re also used to garnish drinks, like the ever-popular martini. They make a perfect topping for pizza, appetizers and salads.

In fact, fresh Kalamata olives and homemade olive oil dressing is a great way to bring your salad up a notch. Keep reading for a great Keto Greek Salad recipe which you’ll find later in this article.

Did you know that the olive is actually a stone fruit related to the peach? Olives can be purchased whole, pitted, or sliced. They may be green, purple or black in color.

Olive oil is a popular fat source that is derived from the olive. In fact, it’s one of the healthiest oils on the planet!

Not only are olives low in carbs, but they’re also high in healthy fats that support heart health. Additionally, they’re an excellent source of Vitamin E and contain powerful antioxidants that can help prevent cancer.

You may also be interested to discover that the oleic acid naturally occurring in olives has the power to keep blood sugar levels stable, which assistsweight loss.

What’s more, this special fatty acid is also great for the health of your skin and hair. Later in this article, you’ll find DIY instructions on how to make your own all-natural moisturizing facial cleanser using olive oil.

Table of Contents hide

1Are Olives Keto Friendly?

(Video) Are Figs Keto? Carbs & Calories in Figs

3How Many Calories are in Olives?

4Nutrition Facts

5Health Benefits

6Side Effects

7Keto Greek Salad Recipe

(Video) How To Read Food Labels | Keto Tips

8DIY Olive Oil Facial Cleanser

9Related Questions:Are Olives Good for Weight Loss?

11Are Black Olives Safe?

Are Olives Keto Friendly?

Olivesoffer a good supply of heart-healthy fats which is the main reason why theymake a perfect snack for those following Keto.

Witha keto diet, it is recommended that 75% of your calories come from healthy fat,20% from protein and only 5% carbohydrates. Olives are one of the best plant-based sourcesof fat out there, making them a perfect Keto snack to take with you to work or thegym.

Thesodium content in olives may also prevent the dehydrating effects of the Keto fluby helping your body restore water balance.

How Many Carbs are in Olives?

A 100 gram serving of olives contains 3.1 grams of net carbs. There is only 1 gram of carbs in 6 pitted Kalamata olives. If you’re following a strict low carb diet, you can stretch this amount further by slicing the olives before adding them to your dishes. You’ll still get that great olive flavor, but you’ll consume fewer carbs.

How Many Calories are in Olives?

A 100 gram serving of olives contains 115 calories. There are only 35 calories in 6 pitted Kalamata olives. Most of the calories in olives come from the healthy fats they contain. If you’re following a calorie-reduction plan, adding sliced olives rather than whole ones to your dishes will allow you to get away with using less of them, which will help you to consume fewer calories.

(Video) Difference Between Zero Carb Versus Low Carb On Keto Diet – Dr.Berg

Are Olives Keto? Carbs and Calories in Olives | Low Carb Hack (2)

Nutrition Facts

Serving size: 3.5 ounces (100 grams) of ripe, canned olives
Total Fat10.7 grams
Saturated fat1.42 grams
Polyunsaturated fat0.91 grams
Monounsaturated fat7.89 grams
Sodium735 milligrams
Total Carbohydrate6.3 grams
Dietary fiber3.2 grams
Sugar0 grams
Protein0.8 grams

Health Benefits

Vital Nutrients

Olivesare a good source of the following vitamins and minerals:

  • Vitamin E – Prevents heart disease, supports immune function, prevents inflammation, promotes eye health, and lowers cancer risk factors.
  • Iron – Supports gastrointestinal processes and the immune system.
  • Copper – An essential mineral often lacking in the Western diet that is associated with a lower risk of heart disease.
  • Calcium – Assists bone, muscle, and nerve function.


Olives are high in antioxidants, such as oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin. These powerful plant compounds have been shown to prevent liver damage, regulate blood fats, and reduce inflammation. Additionally, they may also lower blood pressure and lower your risk of developing heart disease.

Promotes Heart Health

The fatscontained in olives, which make up olive oil, are good for you. Of the fat contained in olives, about 74% isoleic acid, which is a monounsaturated fatty acid. Oleic acid is linked with improved hearthealth and cholesterol levels as it is known to prevent the oxidation of LDLcholesterol. Additionally, studies show thatolives and olive oil may also reduce blood pressure which supports overallheart health.

Disease Prevention

Olives are naturally very high in antioxidants and Vitamin E, which helps slow the aging process of the body. Aside from being beneficial to heart health, studies show that olives may also protect against osteoporosis and cancer. In fact, test-tube studies show that the antioxidants in olives disrupt the life cycle of cancer cells in the breast, colon, and stomach.

TheMediterranean region, where olives are commonly consumed in large amounts as a staplefood source, reported lower rates of cancer and other chronic diseases than Westerncountries. It is believed that this is dueto the high antioxidant and oleic acid content of olives.

Improves Bone Health

Certain plant compounds found in olives and olive oil have been shown to prevent bone loss in animal studies. Furthermore, the rates of osteoporosis are significantly lower in Mediterranean regions than in the rest of Europe and olives are thought to be the reason.

Side Effects

Olives are generally safe in normal food amounts. Some olives contain low levels of heavy metalsboron, sulphur, tin and lithium which are not healthy if eaten in largequantities.

Most olives are high in sodium since they’re packaged inbrine or saltwater and should be avoided if you suffer from hypertension orhigh blood pressure.

(Video) A Low Carb Diet Plan that reduces 93% of PreDiabetes (Easy) | Jason Fung

Black olives may contain high amounts of acrylamide as aresult of processing. Acrylamide islinked to an increased risk of cancer in some studies, although more researchis needed.

Keto Greek Salad Recipe


  • 1 Romaine lettuce heart, washed, dried andchopped
  • ½ cup cherry tomatoes
  • ¼ red onion, thinly sliced
  • ½ cup Kalamata olives, pitted,
  • ¼ cup Feta cheese, crumbled

Low Carb Greek Dressing Ingredients:

  • 1 teaspoon balsamic vinegar
  • 1 teaspoon Greek spice
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • Lemon wedge


  1. In a small bowl, mix dressing ingredients until well-combined.
  2. In a large salad bowl, toss all salad vegetables with dressing so that everything is well-incorporated.
  3. Top with crumbled Feta cheese.
  4. Season with salt and pepper to taste, garnish with lemon wedge and serve.

DIY Olive Oil Facial Cleanser

Are Olives Keto? Carbs and Calories in Olives | Low Carb Hack (3)

Commercial skincare products can contain ingredients that can be harmful to your health. Olive oil is an effective facial cleanser. Use olive oil on its own or combine it with other essential oils, like lavender, rose and ylang-ylang. Not only will you have a clean face, but you’ll also reap the hydrating benefits of olive oil, so there’s no need to follow up with any moisturizer.

You will need:

  • Half a cup of extra virgin olive oil poured into a sterilized glass spray bottle.
  • Add a few drops of lavender, ylang-ylang, and/or rose essential oils. Shake well.


  1. Spray oil mixture on face and massage onto face and neck with a clean wipe or makeup remover pad. Use daily in place of a cleanser.
  2. Rinse well with cool water and pat dry.

Related Questions:
Are Olives Good for Weight Loss?

Olives can aid weight loss because they’re a great source of dietary fiber and healthy fats, which keeps the stomach full and prevents unnecessary overeating. The fat in olives is the healthy monounsaturated type, which has been found to reduce the risk of atherosclerosis and raise “the good” HDL cholesterol. They’re also rich in vitamin E, polyphenols and flavonoids that have anti-inflammatory properties and reduce lipids (fat in the blood).

Are Olives Oil Good for the Skin and Hair?

The fattyacids and antioxidants in olives have the power to nourish and hydrate both theskin and hair. Vitamin E protects the skin from sun damage from UV rays to preventwrinkles and other signs of aging.

The oleic acid in olives is also great for your hair. It helps prevent frizz, split ends and dandruff, while helping you to grow thicker, stronger hair.

Are Black Olives Safe?

Whenolives are immature, they are green in color.When they ripen, they turn purple. Other types remain green even whenfully ripe. However, no olives that arenaturally black.

Blackolives contain a substance called ferrous gluconate, also known as E579, aniron-rich additive that causes them to turn black. But be wary black olives as they containlevels of acrylamide that been linked to an increased risk of cancer.

Currently,the USDA is looking into different sterilization methods in thermal processing toreduce acrylamide levels in black olives.

(Video) Worst Low Carb Foods/ Keto Foods To Avoid – Dr.Berg

With that being said, black olives are not as good for you as green or purple olives. However, they do contain some iron, while green or purple olives do not contain significant amounts of iron.


How many olives can you have on a keto diet? ›

Are Olives Keto-Friendly? Olives, in green or black varieties, are the perfect addition to a ketogenic diet plan. With just 3 net carbs per 100 g serving (about 10 olives), they can be eaten alongside low-carb dishes like salads, dips, or even by themselves as a snack.

Will olives take you out of ketosis? ›

Yes, Olives are Keto-Friendly. Olives are naturally a great addition to the Ketogenic diet since they are low in carbs, high in fats and are an excellent source of vitamins, minerals and antioxidants.

How many olives should you eat daily? ›

To keep your saturated fat intake within the recommended guidelines, it's best to limit your intake to 2–3 ounces (56–84 grams) — about 16–24 small- to medium-sized olives — per day. Though olives may aid weight loss, they're high in salt and fat — and eating too many of them may offset your weight loss success.

How many net carbs are in 10 olives? ›

There is a slight variation in carb counts among the various types of olives, but not a considerable difference. For example, a serving of 10 small black olives has 2 grams of carbohydrate (1 gram of fiber),2 whereas 10 small green olives are reported to contain just 1.1 grams.

How much can you cheat on keto? ›

If your goal is calorie control, aim to cheat no more than once or twice a week. But if ketosis is important for your progress, consider cheating much less often, like once a month. And if you are new to a keto diet, wait at least a few weeks to get some progress going before even considering cheats.

What can I replace olives with in a keto diet? ›

Keto Olive Alternatives
  • Capers.
  • Sun dried tomatoes.
  • Artichoke hearts.
  • Mushrooms.
20 Mar 2021

What knocks your body from ketosis? ›

Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.

What can I eat that won't knock me out of ketosis? ›

10 Keto-Friendly Snacks That Were Always Keto
  • Hard-boiled eggs and a handful of almonds.
  • Red pepper strips with guacamole.
  • Celery sticks with peanut butter.
  • Hard cheddar cheese and salami.
  • Cucumbers with smoked salmon and cream cheese.
  • Ham and pickle roll-ups, with deli meat ham, cream cheese, and dill pickles.
4 Sept 2019

How many carbs can you eat and stay in ketosis? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

What is best time to eat olives? ›

One can eat olives at any time of the day. However, they are rich in healthy fats. Therefore one can eat them before bedtime, if you wish to have a healthy night time snack. In addition, they balance blood sugar, help you feel fuller, and aid a good night's sleep.

What happens if you eat olives everyday? ›

Olives are an antioxidant-rich food. That means every time you eat them you send an army of good-guy neutralizers into your system to help those bad-guy free radicals chill out. Managing free radicals via intentional intake of antioxidants is a key part of healthy living and olives are a delicious way to do that.

Which is better for you green or black olives? ›

Nutritional value: Both green olives and black olives are nutritious, but if you're looking for the healthiest olive option, green wins by a narrow margin. The reason is that green olives tend to be higher in polyphenols (antioxidants with anti-inflammatory benefits) than black olives.

How many olives is a portion? ›

According to dietitian Chloe McLeod, one serving of olives usually consists of between five to ten, and for olives to make up a serve of vegetables (half a cup) you'd have to eat about 30.

Is it better to eat olives or olive oil? ›

Olives are packed with heart-healthy fats.

But there's one caveat: You'll be getting considerably less fat if you opt for whole olives as opposed to olive oil. "Olive oil is made up of 100 percent fat, while olives contain about 20 percent fat," says McDowell.

How many calories are in 10 pitted green olives? ›

Olives contain 115–145 calories per 3.5 ounces (100 grams), or about 59 calories for 10 olives.

How do you jumpstart a keto again? ›

In fact, nutritionists say these seven tips can help get you back into ketosis in no time.
  1. Let go of a perfectionist mind-set. ...
  2. Have a game plan. ...
  3. Set reasonable, achievable goals. ...
  4. Don't quit carbs 'cold turkey' ...
  5. Use salt during the transition. ...
  6. Stay hydrated. ...
  7. Try a more sustainable version of keto.
3 Jan 2020

What happens if you cheat one time on keto? ›

Can You Have a Cheat Day on Keto? Having a cheat day while you're on the keto diet will take you out of the state of ketosis, Fears says. “It can take several days for the body to achieve ketosis, so having a cheat meal every week or every couple of weeks means you won't be in ketosis a majority of the time,” she says.

How long should you stay on keto? ›

While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Keene, RDN, in White Plains, New York. Keene recommends staying on keto for six months max before reintroducing more carbs to your diet.

Can I eat cheese and olives on keto? ›

This MARINATED CHEESE AND OLIVES makes a great appetizer or snack. It is so easy to throw together, but it's perfect for serving at a party because it feels just a little fancy. Low carb and keto-friendly, too!

Can you have olive oil and vinegar on keto? ›

Use Them in Your Keto Cooking

Perhaps one of the easiest ways to incorporate EVOO and vinegar into your keto diet is through a vinaigrette. This combination of extra virgin olive oil and balsamic vinegar comes with endless possibilities and be catered to exactly what you like.

Can you eat pickles and olives on keto? ›

Pickles can be keto-friendly as long as they don't contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.

Do eggs kick you out of ketosis? ›

Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein. Eating whole eggs provides a wealth of vitamins, minerals, and antioxidants — so you can feel good about including an egg in your daily diet.

What puts you in ketosis faster? ›

The easiest and fastest way to get into ketosis is by fasting and exercising. Fasting allows the body to burn its stored glucose essentially forcing it to create a new type of fuel called ketone bodies. Exercise on the other hand also helps to burn glucose.

How do I stay in ketosis overnight? ›

The most popular way for people to maintain ketosis is to limit their carb consumption to between 20-50 grams per day. The total amount, though, depends on your gender, weight, and age. Avoid: High carb vegetables like peas and squash.

What knocks you out of fat burn? ›

While no specific foods can cause us to be kicked out of fat burn, consuming too many carbs will. Carbs in the form of sugar, preservatives, and fillers are hidden in many foods we wouldn't expect, making it all the more challenging to stay in fat burn for long if we aren't careful.

Can blueberries kick you out of ketosis? ›

Blueberries are healthy and nutritious, and raw blueberries can easily be part of your keto diet — especially if you're counting total carbs rather than net carbs. However, dried blueberries and most food products made with blueberries will be too high in carbs for keto.

Does one slice of bread kick you in ketosis? ›

Eating bread on keto is ordinarily a huge no-no due to the high amount of carbs found in a single slice. Due to many of the vegetables apart of the keto diet having carbs present, it is usually wise to eliminate other grains and starches.

Can you lose weight on 50 carbs a day? ›

Eating 20–50 grams per day

When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically. Carbs you can eat include: plenty of low carb vegetables.

What happens if you eat no carbs for a week? ›

Severe carb restriction can cause your body to break fat down into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Can one day of carbs kick you out of ketosis? ›

When you introduce carbs into your diet, even for a single day, you'll no longer be in ketosis. The main problem with dropping out of ketosis is getting back into it! After a cheat day, it can take a few days and even up to a week to get back to using fat for fuel.

What are the pros and cons of eating olives? ›

List of Advantages of Green Olives
  • They can help with weight loss. ...
  • They offer cardiovascular benefits. ...
  • They help with preventing cancer. ...
  • They are good for the eye. ...
  • They can cause diseases associated with trans and saturated fats. ...
  • They can cause low blood sugar and pressure. ...
  • They increase the chances of inflammation.
28 Oct 2016

Are olives a good snack before bed? ›

"Foods rich in healthy fats like olives, nuts, and avocados are great nighttime snacks that can keep you feeling fuller longer and also help to stabilize blood sugar levels," says Dr.

Do I need to refrigerate olives? ›

You can store them in an unopened bottle or jar in your kitchen, without placing them into the fridge. You need to make sure they are in a dry and cool place out of direct sunlight, (like the pantry) as the sunlight can cause olives to deteriorate faster.

What are the healthiest olives to eat? ›

If you're trying to boost your vitamin E intake, green olives are a healthier option than their black counterparts. People who need to limit their sodium intake should make olives only an occasional part of their diet, but black olives are the better option when you do include them in a meal or recipe.

Are there any benefits to eating olives? ›

Olives are rich in vitamin E and other antioxidants, which may help reduce the risk of health conditions like cancer, diabetes, stroke, and heart disease. It's also an excellent source of: Vitamin A.

What is the best way to eat olives? ›

For large olives, try using a knife and fork to cut the flesh off. If that doesn't seem to work, "take one bite around the pit, chew and swallow that bite, then place the remaining bit of the olive (pit included) into your mouth and chew around the pit," discarding of the pit when finished.

Are the olives good blood circulation? ›

Improve Circulation

Not only does the vitamin E in olives prevent blood clots from forming, but the high levels of iron promote better blood flow through your bod.

How long do olives last in fridge? ›

The more salt, or maybe other preservatives, in the brine, the longer the olives should stay fresh. If you're looking for a safe period, aim to finish the olives within 3 weeks of opening.

What does it mean if you crave green olives? ›

Olives contain lots of salt so if your body is deficient in salt reserves this could easily explain why you're craving them. While it's true that on average the Western diet is too high in salty foods, it's totally possible for many different reasons that you are low on salt.

What happens if you overeat olives? ›

It is worth noting that food producers usually preserve olives in brine, which has a high salt content. Over time, excess levels of salt in the body can lead to high blood pressure, heart attacks, and stroke, so people should eat olives in moderation.

Do olives count as one a day? ›

Due to their high salt content, whole olives won't count towards your 5-a-day. The oil they contain is part of the healthy Mediterranean diet, though, and is a good substitute for butter. Just don't treat it as a vegetable.

How many calories are in 20 olives? ›

There are 94 calories in 20 medium Olives. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

How many olives should you eat at once? ›

To keep your saturated fat intake within the recommended guidelines, it's best to limit your intake to 2–3 ounces (56–84 grams) — about 16–24 small- to medium-sized olives — per day. Though olives may aid weight loss, they're high in salt and fat — and eating too many of them may offset your weight loss success.

Are olives anti-inflammatory? ›

Olives are packed with antioxidants, which have been shown to help with chronic inflammation. Two kinds of antioxidants found in olives, hydroxytyrosol and oleanolic acid, have been effective in reducing inflammation in animal test subjects.

Does eating olives give you the same health benefits as olive oil? ›

Because table olives have many of the same properties as olive oil, both offer similar health attributes, including antioxidant, anti-inflammatory, and antibacterial benefits. Both are excellent sources of oleic acid and several antioxidant compounds.

Which olives are lowest in carbs? ›

Olives, in green or black varieties, are the perfect addition to a ketogenic diet plan. With just 3 net carbs per 100 g serving (about 10 olives), they can be eaten alongside low-carb dishes like salads, dips, or even by themselves as a snack. And olive oil is equally as beneficial.

Which olives are best for weight loss? ›

Snack on 5 or 10 green or black olives, as they contain only 12 calories per olive. 28 gm of green olives contain about 41 calories, 4 gm of fat, 1 gm of carbohydrates and 1 gm of fiber. Note: Avoid pickled, canned or bottled olives as they are high in calories and sodium content.

Are olives stuffed with garlic good for you? ›

While these olives are high in sodium, they also contain a number of health benefits: Garlic may help reduce the risk of cardiovascular disease, and olives are full of healthy monounsaturated fats.

How many carbs are in 5 olives? ›

Green olives (5 medium) contains 0.7g total carbs, 0.1g net carbs, 2.6g fat, 0.2g protein, and 25 calories.

How many carbs are in 6 black olives? ›

Nutrition Facts
How much sodium is in Black Olives, 6 inch Sub Portion? Amount of sodium in Black Olives, 6 inch Sub Portion: Sodium 160mg7%
How many carbs are in Black Olives, 6 inch Sub Portion? Amount of carbs in Black Olives, 6 inch Sub Portion: Carbohydrates 1g-
15 more rows

What food is unlimited on keto diet? ›

Foods You Can Eat on the Ketogenic Diet
  • Fish and seafood.
  • Low-carb veggies.
  • Cheese.
  • Avocados.
  • Poultry.
  • Eggs.
  • Nuts, seeds and healthful oils.
  • Plain Greek yogurt and cottage cheese.
18 Oct 2022

What is the healthiest olives to eat? ›

If you're trying to boost your vitamin E intake, green olives are a healthier option than their black counterparts. People who need to limit their sodium intake should make olives only an occasional part of their diet, but black olives are the better option when you do include them in a meal or recipe.

Do black olives spike insulin? ›

The Power Compound Found in Olives: Oleuropein

Polyphenols have also been credited with helping to control blood-sugar spikes that can cause diabetes, and a new study now supports this as it suggests that the oleuropein in olives may increase insulin secretion, potentially useful in diabetes prevention.

How many carbs are in 6 kalamata olives? ›

Unlike most fruits, kalamata olives are high in fat and lower in carbs. A serving of 5 kalamata olives (38 grams) provides ( 2 ): Calories: 88. Carbs: 5 grams.

Are cucumbers OK on keto? ›

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

Can you eat popcorn on keto? ›

Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan. “For all intents and purposes, it is a keto-friendly food,” says Rissetto.

How late can I eat on keto? ›

Try to avoid eating for three or four hours before bedtime. This can be a helpful strategy for those who feel especially energetic on a keto diet. Another reason you may be feeling too alert at night is if you exercise in the evening.

How can I speed up weight loss in ketosis? ›

To speed up weight loss on keto, I recommend the following things:
  1. Fasting.
  2. Avoid snacking.
  3. Reduce calories.
  4. Sleep more.
  5. Quit alcohol.
  6. Exercise more.
  7. Watch out for your medications.

What is the best breakfast for keto diet? ›

What to Eat for Your Keto Breakfast
  • Veggie Omelet. 1/10. ...
  • Avocado. 2/10. ...
  • Crustless Quiche. 3/10. ...
  • Sausage. 4/10. ...
  • Greek Yogurt Parfait. 5/10. ...
  • Macadamia Nut Pancakes. 6/10. ...
  • Bacon and Eggs. 7/10. ...
  • Flaxseed Porridge. 8/10.
2 Nov 2021


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4. Carbs and Calories in Chickpeas, is Garbanzo keto?
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5. Zero Carb Foods (And no sugar) For Rapid Fat Loss With Keto With Health Coach Tara
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6. Full Day Of Low Carb & Keto Eating
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