Are Olives Keto? How many carbs and net carbs in olives? With many nutritional benefits and loads of great taste, you may be wondering if olives have a place in your new ketogenic lifestyle. Should you limit your olive intake?
Read on to find out more about the nutritional components of olives and whether or not they are keto-friendly.
What Are Olives?
Olives are small berry fruits that grow on olive trees. There are several variations and colors. They are part of the drupes family of foods, related very closely to cherries, mangos, pistachios, almonds, and peaches. The healthy fats in the olives are extracted to produce olive oil, an important fat in the keto diet.
What is Keto?
A keto diet involves restricting carbs and sugars to get the body into a state of ketosis. There are several types of keto diet, and the standard version is composed of over 70% fat, 20% protein and less than 10% carbohydrates. When fat is the body’s primary source of energy, it pushes the body to react with a biochemical process known as ketosis.
Ketosis is when the body breaks down the body’s fat stores and creates ketones while fat is burning. Regular blood tests (or urine tests) can show the level of ketones in your body if you want to track it very closely.
On a keto diet, the goal is to avoid excess carbs and sugar. This means no pasta, bread, crackers, or most types of fruit. You can still consume meat, low-carb veggies, and other healthy snacks.
Are Olives Keto-Friendly?
Low in carbs and high in healthy fats, olives are a healthy, keto-friendly snack. They are very nutritious and are minimally processed.
How Many Net Carbs In Olives?
There are 0.5g of net carbs per 100g of green olives, according to the USDA, and 4.4g of net carbs per 100g serving of black olives.
Olives Nutrition (Macros)
How Many Carbs In Olives?
There are varying amounts of carbs in different types of olives. For example, black olives have 6g of carbs and green olives have 3.8g of carbs in a 100-gram serving.
Unlike most fruit, olives are high in healthy, monounsaturated fat, known for lowering LDL cholesterol levels. This can minimize your risk of heart disease. Olive oil is touted as being a very healthy fat to include in your diet. Black olives have almost 11g of fat per 100g serving and green olives have 15.3g of fat.
There is little protein in olives. It is best to complement olives with another source of macronutrients for a balanced diet.
In each 100g serving of black olives, there are 116 calories. Green olives have 145 calories per 100g serving.
Carbs in Black Olive
A 100g serving of black olives has 6g of carbs, according to the USDA.
Carbs in Extra Virgin Olive Oil
A pure fat, extra virgin olive oil contains zero carbohydrates. The difference between extra virgin olive oil and regular olive oil is that extra virgin is cold-pressed and unrefined. Regular olive oil is extracted through a heating process.
Carbs in Olive Oil
According to the USDA, there are zero carbs in olive oil.
Other Keto-Friendly Snacks
- Cheese: Full fat cheese has both protein and fat. There are 3.89g of protein and 5.66g of fat in a 1-inch cube of cheddar cheese, according to the USDA.
- Celery sticks: Low in calories and carbs, celery sticks are a good keto-friendly snack.
- Boiled eggs: Loaded with protein, hard-boiled eggs are good on their own or as a salad topping.
- Fruits: Raspberries, strawberries, and blueberries are high in fiber and keto-friendly.
- Cucumbers: Low in carbs, cucumbers are great in salads, dips, or even on their own.
- Nuts: Pecans and almonds are ketogenic and make a filling, healthy snack.
What Kind of Olives Are Keto Friendly?
All olives are keto-friendly and loaded with monounsaturated fat. The carb count varies by variety but remains low enough to fit into your ketogenic diet.
Can I Eat Cheese and Olives on Keto?
Olives are a great source of heart-healthy fats, vitamin E, antioxidants, and fiber. Blue cheese is keto in small portions and can complement olives well. Cheese and olives make a great keto snack.
Are Olives High in Carbs?
Olives are only 4% to 6% carbs. They are also high in fiber. About 52% to 86% of their carb content comes from fiber.
How Many Carbs Are in 10 Black Olives?
The USDA says there are 3g of carbs per 10 pieces (50g) of black olives.
How Many Olives Can I Eat On Keto?
You can have olives while following a ketogenic diet. The number of olives you can have depends on the variety and their carb count.
One black olive contains about 0.5g of carbs and one green olive contains about 0.15g of carbs. You can respect your daily carb limit by consuming 6 to 10 small olives per day (or 4 to 8 larger ones).
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Keto Marinated Olives Recipe
- 1 teaspoon whole fennel seeds
- 3 tablespoons olive oil
- tablespoon wine vinegar
- 1 teaspoon minced garlic
- 1 teaspoon chopped fresh rosemary
- 1/4 teaspoon red pepper flakes
- 1 cup black olives pitted
- 1 cup green olives pitted
- 2 teaspoons chopped fresh parsley
- 1/4 teaspoon salt
- Heat fennel seeds over medium-low heat in a small saucepan until fragrant.
- Reduce to low heat and add olive oil, vinegar, minced garlic, rosemary, and red pepper flakes. Sauté for about 8 minutes.
- Add olives and stir. Add in parsley and continue stirring until mixed well.
- Remove the olives from heat and allow them to marinate for 2 hours. Enjoy!
- You can also crush the fennel seeds with a mortar and pestle, add in garlic, and turn them into a paste. Stir in the rest of the ingredients and marinate for several hours.
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