Are Black Olives Keto Friendly

Must Try

Ideas For Keto Snacks With Olives

Keto Black Olive Focaccia Recipe

You can get dried olive snacks in a pouch which come in small pouches so practical to take with you to work or on the go. They also go well with cheese.

Another option would be to blend them with a keto-compatible mayonnaise to make a delicious olive dip.

Finally, you can try and blend them with a can of tuna which makes for a delicious dip.

Mezetta Pitted Greek Kalamata Olives

  • Nutrition Info: 4 Olives | 40 Calories | 4g Fat | 1g Carbohydrates | 0g Protein

Kalamata is a region in Greece known for producing ripe olives and olive oil. Deep aubergine and almond in shape, Kalamata Olives are plump, juicy, and bold in flavor.

And no, were not getting paid to post about olives. We just love them and wanted to share our faves with you!

My Top 10 Olives For The Keto Diet

Though there are countless olives I would love to talk about lets just cover the basics. All of the olives mentioned below are my favorite olive for the keto diet. All of these olives are high in fats and low in net carbs. But most of all these are the olives that taste the best!

#1 Castelvetrano Olives

Castelvetrano olives are bright green olives that are crunchy and very crisp. Though many olives are green the color in these olives really stands out from the rest. Many people consider this olive the best tasting olive in the world. Though picking one olive to be the best tasting olive in the world is hard, Castelvetrano olives surely up there.

They are great for beginners because unlike many other olives, they are very mild in flavor and do not contain the bitterness associated with many other olives. Dont get me wrong I personally love the strong flavors of some olives such as the kalamata olive but when you are just getting started these are a safe bet.

In addition, to flavor, these keto-friendly olives are loaded with nutrition. Besides being filled with healthy fats, Castelvetrano olives are high in many vitamins, minerals, and antioxidants. For example, these olives are loaded with vitamin E, phenolic acid, and monounsaturated fat!

#2 Cerignola Olives

#3 Kalamata Olives

#4 Mission Olives

#5 Manzanilla Olives

#6 Nyon Olives

#7 Alfonso Olives

#8 Beldi Olives

#9 Picholine Olives

#10 Arbequina Olives

Recommended Reading: Is Keto And Gluten Free The Same

How Olives Are A Superfood

You’ll often encounter olives on the top of your pizza or Martini. But are you aware that this Mediterranean food is way more beneficial than you’d think?

While a raw olive might taste bitter or sour, its rich flavor and crunchy texture can drastically improve the nutritional value of your dish. More so, it maintains the taste balance of your food and keeps it visually appealing. With bright shades of green and black, olives are consumed in both ripe and unripe stages.

Additionally, olives are also rich in Vitamin E and are extremely helpful in improving your overall cardiovascular health. Here are a few advantages of including olives in your daily diet.

  • Ideal for a low-calorie diet
  • Antioxidant properties help combat aging
  • Regulates appetite control

Here’s what the nutritional composition of 5.3 ounces of 100 grams of ripe, canned olives looks like:

The fat composition is further bracketed into:

  • Polyunsaturated – 0.91 grams
  • Unsaturated – 1.42 grams
  • Monounsaturated – 7.89 grams

As evident, olives are a good source of monounsaturated fats that can help lower your body’s bad cholesterol concentration. You can consume olives in multiple forms like olive bars, pressed oil, or even turn it into a hummus-like dip. The options are endless!

Nutritional Content Of Olives


Olives are packed with vitamins, minerals, and antioxidants that can improve your health in many ways.

Some of the nutrients found in olives are:

  • Vitamin E -This is a powerful antioxidant that fights free radicals in the body and protects the cells from oxidative damage. It boosts the immune system and reduces your risk of developing diseases such as heart disease and cancer.
  • Iron Iron supports the production of hemoglobin, which transports oxygen in the red blood cells. It also supports cells growth and enhances cognitive functions such as concentration and memory.
  • Copper Copper is an essential mineral thats usually lacking in the standard American diet, so you should make a conscious effort to add it to your diet. It helps with iron absorption in the body, the formation of red blood cells and supports healthy bones and blood vessels.
  • Sodium Olives that have been preserved in brine or saltwater have a high amount of sodium. Sodium is essential for maintaining hydration in the body.
  • Monounsaturated Fatty Acids Most olives contain at least 11% fats. Most of this is oleic acid, a type of monounsaturated fatty acid that can help reduce inflammation and protect against heart disease.

Because of their nutrient potency, olives are a great addition to a keto diet. They have compounds that improve immune function, cardiovascular health, and bone health.

So, how many olives can you eat on keto to get these benefits without leaving ketosis?

Don’t Miss: Easy To Follow Keto Meal Plan

Contains Acrylamide Which Is Linked To Increased Cancer Risk

California olives are sterilized at high temperatures. As a result, such olives might contain the acrylamide compound, a human carcinogen. Acrylamide concentration in black ripe California olives was 243 to 1349 ng per g.

Considering that the acceptable levels are set at 2.6 ng per g, it should be safe to consume olives in a limit. However, acrylamide is not found in Spanish-style or Greek-style olives. Therefore, it is advised to check the olive type and production before buying them.

How Many Black Olives Can I Eat On Keto

Adding olives to a diet plan is a great idea. With just 3 net carbs per 100 g serving , they can be eaten alongside low-carb dishes like salads, dips, or even by themselves. Theyre also a great source of vitamin C, potassium, and fiber, which are all important for maintaining a healthy weight. Read on to find out more about how to make them keto-friendly.

Olive oil is one of the most versatile oils on the planet. Its versatile enough to be used in a wide variety of recipes, but its also low in carbs and high in omega-3 fatty acids. If youre looking for a way to use olive oil in your diet, youve come to the right place. Here are a few tips to help you get started: 1.

Use a high-quality oil like extra-virgin olive or canola. These oils have a lower glycemic index than other oils, so theyll keep your blood sugar levels in check. Add a pinch of sea salt to your oil.

Don’t Miss: Fruit To Eat On Keto

Related Questions: Are Olives Good For Weight Loss

Olives can aid weight loss because theyre 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. Theyre also rich in vitamin E, polyphenols and flavonoids that have anti-inflammatory properties and reduce lipids .

The Number Game Of Black Olives: Nutritional Profile

Keto Diet Plan – Black Bean Salad Recipe – Weightloss In 7 Days

Apart from the low carb content, there are various other aspects of black olives that make them a good addition to any diet, be it keto or not.

According to USDA, 1 olive of 3.8 grams is equipped with the following composition of nutrients:

  • 4.4 calories out of which 3.7 come from fat
  • 0.4 grams of fat, including 0.3 grams of monounsaturated fat, 0.1 grams of saturated fat and no trans and polyunsaturated fat.
  • 28 milligrams of sodium
  • 0.2 grams of carbohydrates, including 0.1 grams of dietary fiber.
  • 0.3 percent of vitamin A
  • 0.1 percent of vitamin C
  • 0.3 percent of calcium
  • 0.7 percent of iron

You might be alarmed by the amount of fat in olives.

Olives are considered to be high in fat. However, it is equally crucial to dig deeper and see where the fat is coming from. In black olives, most of the fat is monounsaturated, and this type of fat is actually good for you! This I because it helps boost heart health by lowering your bad cholesterol.

But still, it is always a smart idea to eat any food item in moderation to avoid the disadvantages caused by excess consumption. The advised amount is 4 olives per serving to avoid consuming too much sodium. But, from a keto perspective, you can go as high as a cup of olives, and it will not break your ketosis.

Also Check: How Many Grams Of Carbs Should I Eat On Keto

Diy Olive Oil Facial Cleanser

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 youll also reap the hydrating benefits of olive oil, so theres 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.


  • 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.
  • Rinse well with cool water and pat dry.
  • Are Kalamata Olives Low Carb

    Certain foods are higher in carbs than others.

    Kalamata are a popular kind of olive.

    So, I will explain if kalamata olives are low carb.

    Kalamata olives are low carb.

    There is no strict definition of low carb, but a low carb diet is one where less than 100g of carbs are consumed per day.

    1 cup of kalamata olives contains 13.3g of carbs or 13.3% of the recommended intake of carbs on a low-carb diet.

    Kalamata olives are not as low in carbs as other olives.

    And interestingly are the highest carb olives together with gaeta olives.

    Other olives contain about half the carbs as kalamata and gaeta olives.

    These are black olives, green olives, botija olives , and castelvetrano olives.

    Therefore, if you need to otherwise not eat certain foods that are high carb because of the type of olives you eat, then its a good idea to switch to one of these lower carb olives.

    Im Chris Watson & the Founder of Im a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.

    You May Like: Best Keto Supplements For Weight Loss

    How Many Olives Should I Eat A Day

    When youre on a keto diet, you dont have to worry about excess fat as you do on low-fat diets. Therefore, olives can be a healthy part of your daily menu. They are a great addition to your electrolyte supply, which you lose through exercise and fluid loss. However, despite the benefits of olives and high content of nutrients, too much can be dangerous for your health for several reasons:

    • olives contain a lot of salt, which can be dangerous for those with high blood pressure
    • they are high in sodium, which can lead to kidney stones if consumed in excess
    • olives are high in calories and can hurt your weight loss if thats your goal on a keto diet.

    For olives to benefit your health and not provoke side effects, you can eat about 2-3 ounces daily. It is about 8-12 large olives, 15-20 medium-sized olives, or 20-30 small olives per day.

    How To Eat Olives While On Ketogenic Diet

    Are Black Olives Keto Friendly

    There are many ways that you can add olives to your diet. You can eat them whole, sliced, or even as olive oil.

    Whole olives can be added to low-carb salads or used as a garnish on other dishes. Sliced olives can be added to sandwiches or used as a topping on pizzas . Also, you can eat olives as a snack between meals.

    Most people consume green olives in jars or black olives in cans. Both are great and delicious, it just depends what you prefer more.

    If you like to consume olive oil, you can use it as a salad dressing without worrying about calories and if itll ruin your ketosis.

    Recommended Reading: Keto Peanut Butter Chocolate Chip Cookies

    Are Kalamata Olives Keto Friendly

    Kalamata olives are popular and widely available in stores and online.

    There are various varieties of olives and you can buy olives as a mix of different varieties, or you can buy each variety of olives individually.

    But, are kalamata olives keto friendly and are they the best olives for a keto diet?

    Kalamata olives are keto friendly, however, they are significantly higher in carbohydrates than other olives such as black, green, and castelvetrano olives.

    1 cup of kalamata olives contain 13.3% of the recommended carb intake to remain in ketosis.

    The recommended intake of carbs to maintain ketosis is 100g per day.

    Due to this requirement, you often need to be quite selective in the foods you eat.

    However, you may have a preference for certain types of foods like bread that are high carb.

    But, due to the fact that you can only consume 100g of carbs to maintain ketosis, you may not be able to eat certain foods you may like such as bread as it will mean you consume too many carbs.

    Therefore, other types of olives can be a better option.

    As they can contain half the carbs that kalamata olives have.

    These include botija, green, castelvetrano , and black olives.

    Seeds such as sunflower seeds, and legumes which include beans can be very delicious.

    And you may be wondering whether seeds are low in carbs.

    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.

    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.

    Don’t Miss: Is Cheese Good For Keto

    When To Use Black And Green Olives

    You can use both varieties in the way that is most convenient and appetizing for you. You will find that you can prepare spreads, salads, dressings, and many other recipes.

    If you want a quick and salty keto snack, you can opt to grab a handful of these goodies and a few pieces of cheese that will be providing you with good fats, sodium, and important minerals such as iron and calcium.

    Also, besides eating them directly, you can also use their oil to prepare your meals.

    If you are wondering: Is olive oil made from green or black olives? The answer is that both are usually mixed together! The final color of the oil will depend on the proportion used.

    During the keto diet, it is important to add sources of monounsaturated fats of vegetable origin, such as olives and their extra virgin oil, to reach the required fat percentage. This way you do not consume too much saturated fat from animal products.

    Keto Baked Feta And Olives

    The 4 Health Benefits of Olives â Dr.Berg

    We love super easy holiday appetizers. This simple baked olive dish can be thrown together last minute without sacrificing flavor. Plus its keto & gluten free.

    • 1 can Crafted Medium Green Ripe Pitted Olives

    • 1 can Lindsay Crafted Black Ripe Olives

    • 14 ounces Feta Cheese

    • 10-12 Fresh Thyme Sprigs

  • Preheat your oven to 350°F degrees.

  • Drain the feta cheese and cut into cubes. Similar size to the olives.

  • Get a baking dish and add the drained green olives then the cubed feta cheese and the drained black olives.

  • Gently toss so everything is evenly distributed in the baking dish.

  • Add 10-12 sprigs of fresh thyme and drizzle with 2 tablespoons of olive oil.

  • Bake the feta and olives at 350°F for 25 minutes, then broil for 3-4 until nicely browned on top.

  • Serve hot with appetizer plates and cocktail picks.

  • Also Check: How Many Carbs In Chipotle Keto Bowl

    Boosts Sodium Levels In The Body

    Sodium is an essential electrolyte in the body that maintains water balance inside and outside the cells. Its levels drop drastically when you enter ketosis, causing symptoms such as fatigue, headaches, and muscle cramps.

    This happens because sodium is lost alongside the water thats released from the body when you use up your glycogen stores. Olives can therefore help boost sodium levels in the body and bring them back to healthy amounts.

    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 youre following a strict low carb diet, you can stretch this amount further by slicing the olives before adding them to your dishes. Youll still get that great olive flavor, but youll consume fewer carbs.

    Recommended Reading: Keto Friendly Snacks At Aldi

    What Is An Olive

    An olive is a small fruit from the tree of the same name. It is rich in healthy fats and is the source of olive oil a major ingredient in Mediterranean cuisine. And they are often enjoyed in food such as salads, sandwiches, tapenades, pasta, etc.

    Additionally, some olives are green and turn black when they are ripe. However, there are some that remain green even when ripe.

    Latest Recipes

    More Recipes Like This