Olives on a Keto Diet: A Nutritious and Tasty Addition to Your Lifestyle

When it comes to following a keto diet, finding delicious and nutritious snacks can be a challenge. That’s why you may be wondering if olives, with their great taste and nutritional benefits, have a place in your new ketogenic lifestyle. The good news is that olives are not only keto-friendly but also a healthy addition to your diet. Let’s explore why!

What Are Olives?

Olives are small berry fruits that grow on olive trees. They are part of the drupes family, closely related to cherries, mangos, pistachios, almonds, and peaches. These fruits are packed with healthy fats, which are extracted to produce olive oil – a vital component of the keto diet.

The Keto Diet: A Brief Overview

Before we delve into olives’ keto-friendliness, let’s quickly understand the keto diet itself. The keto diet involves restricting carbs and sugars to induce a state of ketosis, where the body uses fats as its primary source of energy. This diet typically consists of over 70% fat, 20% protein, and less than 10% carbohydrates.

Olives: A Keto-Friendly Snack

So, are olives keto-friendly? Absolutely! Olives are low in carbs and high in healthy fats, making them an excellent choice for keto enthusiasts. Additionally, olives are minimally processed and offer a wide range of nutritional benefits.

The Carb Content of Olives

The net carb content of olives depends on their color. According to the USDA, there are approximately 0.5g of net carbs per 100g of green olives and 4.4g of net carbs per 100g of black olives. While black olives have slightly higher carb content, they still remain within the keto-friendly range.

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The Nutrition of Olives

Carbohydrates in Olives

Different types of olives have varying carb amounts. For instance, black olives contain 6g of carbs, while green olives have 3.8g of carbs in a 100-gram serving.


Unlike most fruits, olives are rich in monounsaturated fats, which are known for their ability to lower LDL cholesterol levels and reduce the risk of heart disease. Black olives contain almost 11g of fat per 100g serving, while green olives have 15.3g of fat.


Olives are not a significant source of protein. For a balanced diet, it’s best to complement olives with other protein-rich foods.


In terms of calories, black olives contain 116 calories per 100g serving, while green olives have 145 calories per 100g serving.

Other Keto-Friendly Snacks

In addition to olives, there are many other keto-friendly snacks you can enjoy:

  • Cheese: Full-fat cheese is a great source of both protein and fat.
  • Celery sticks: Low in calories and carbs, celery sticks make for a satisfying keto snack.
  • Boiled eggs: Loaded with protein, hard-boiled eggs are an excellent choice on their own or as a salad topping.
  • Fruits: Raspberries, strawberries, and blueberries are high in fiber and can be included in a keto diet.
  • Cucumbers: With their low carb content, cucumbers are a versatile and refreshing addition to your keto meal plan.
  • Nuts: Pecans and almonds are keto-friendly and provide a filling and nutritious snack option.


What Kind of Olives Are Keto Friendly?
All olives are keto-friendly, as they are loaded with monounsaturated fat and have low carb content.

Can I Eat Cheese and Olives on Keto?
Absolutely! Olives are a fantastic source of heart-healthy fats, vitamin E, antioxidants, and fiber. Pairing them with cheese, especially blue cheese in moderation, makes for a delicious and satisfying keto snack.

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Are Olives High in Carbs?
No, olives are only 4% to 6% carbs, and a significant portion of these carbs comes from fiber, which is beneficial for your digestive health.

How Many Carbs Are in 10 Black Olives?
According to the USDA, 10 pieces (50g) of black olives contain approximately 3g of carbs.

How Many Olives Can I Eat On Keto?
The number of olives you can enjoy on a keto diet depends on the variety and their carb count. Generally, consuming 6 to 10 small olives or 4 to 8 larger ones will keep you within your daily carb limit.

Incorporating olives into your keto diet not only adds a burst of flavor to your meals but also provides a range of health benefits. So go ahead, indulge in this keto-friendly snack and elevate your ketogenic lifestyle to a whole new level!

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