Quick Answer
Olives are generally considered ketosis-friendly in moderation. While they do contain some carbs, the amount is relatively low at around 3-6 grams net carbs per 100 grams. As long as you eat olives in reasonable portions as part of a low-carb diet, they shouldn’t kick you out of ketosis. However, eating a lot of olives in one sitting could potentially impact ketosis depending on your personal carb tolerance.
What are Olives?
Olives are stone fruits that grow on olive trees. There are many different types of olives such as:
- Kalamata – Purple in color with an almond-shaped pit
- Manzanilla – Green in color with a rounded pit
- Picholine – Elongated green olives with a light, nutty flavor
- Nicoise – Small black olives that are picked young and brined
- Castelvetrano – Bright green olives with a buttery, mild flavor
Olives are harvested in the fall and winter months when they are unripe and bitter. They are then cured or brined in salt, oil, and water to remove the bitterness and develop their characteristic olive flavor. This process also gives olives their wrinkled, shriveled appearance.
In addition to being eaten as a snack or appetizer, olives are often used to make olive oil, tapenade spreads, and garnish dishes like pizza, pasta, salads, and more. They provide a salty, savory, umami-rich flavor.
Nutrition Facts
Here are the nutrition facts for 100 grams (about 3.5 oz) of olives, according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 162 |
| Fat | 17.6g |
| Saturated fat | 2.9g |
| Carbs | 6.2g |
| Fiber | 2.9g |
| Protein | 1.26g |
| Sodium | 729mg |
As you can see, olives provide mostly fat, with very little protein or carbs. The majority of fat in olives is monounsaturated fat – the same type found in olive oil.
Carbs in Olives
The main carb sources in olives are fiber and sugar.
Here is a breakdown of the net carbs in 100g of olives:
- Total carbs: 6.2g
- Fiber: 2.9g
- Sugars: 1.5g
- Net carbs: 6.2g – 2.9g fiber = 3.3g
So per 100g serving, olives provide about 3.3g of net digestible carbs. This is a relatively low amount compared to many other fruits and vegetables.
The exact carb count can vary slightly depending on olive type. Green olives tend to be lower in net carbs than black olives.
Will Olives Kick You Out of Ketosis?
Now that we know the basic nutrition facts for olives, will they kick you out of ketosis?
It depends on a few factors:
1. How many net carbs you can eat while staying in ketosis
The level of net carbs needed to enter ketosis can vary between individuals. General recommendations are to stay under 50g net carbs per day.
However, some people can achieve ketosis with slightly higher intakes around 60-80g net carbs or more. This figure depends on your metabolism, activity levels, and insulin sensitivity.
Those who are more insulin resistant may need to drop under 20-30g net carbs daily to maintain ketosis.
So you’ll need to experiment to find your personal carb tolerance for ketosis. This will determine if olives will fit into your totals or not.
2. Serving size of olives
As mentioned earlier, a 100g serving (about 3.5oz) of olives provides around 3g net carbs.
This portion is quite large. In most cases, you’d likely eat far less in one sitting.
Here are the net carbs in different serving sizes of olives:
| Amount | Net carbs |
|---|---|
| 10 olives (14g) | 0.5g |
| 1/4 cup (35g) | 1.2g |
| 1/2 cup (70g) | 2.3g |
| 1 cup (140g) | 4.6g |
As you decrease the portion size, the net carbs drop proportionally. A typical serving of 10-14 olives only provides around 0.5g net carbs.
This very small amount of carbs is unlikely to have any major effect on ketosis for most people.
However, if you ate a very large portion of olives in one sitting, for example 1 cup, the net carbs start adding up. There may be a chance this could temporarily knock you out of ketosis depending on your carb tolerance.
3. Any other carbs you’ve eaten that day
To avoid disrupting ketosis, you need to look at your total net carb intake from all sources, including olives.
For example, even 10-14 olives may tip you over your limits for the day if you’ve already consumed close to 50g net carbs from other foods.
However, if you’ve only had 20g net carbs so far, then the 0.5g from olives won’t be an issue.
So olives might be more likely to impact ketosis if you eat a large portion and are already close to your upper limit for the day.
Tips for Eating Olives on a Keto Diet
Here are some tips for adding olives to a ketogenic diet:
- Measure portions – Weigh or count out olives rather than eating from the jar freehand.
- Watch frequency – Don’t eat olives too many times per day.
- Limit other carbs – Balance carb counts from other foods to make room for olives.
- Prefer green olives – Green tend to have slightly fewer carbs than black.
- Avoid heavy dressings or coatings – Some prepared olives are coated in sweet or starchy ingredients.
- Read labels – Double check nutrition info for store-bought olives.
As long as you enjoy olives occasionally and in reasonable portions, they can fit into a keto lifestyle for most people. They provide a nice savory, salty flavor to add variety.
Health Benefits of Olives
Here are some of the main health benefits associated with eating olives:
Heart Healthy Fats
Over 75% of the fat in olives comes from oleic acid – a monounsaturated fat that is linked to better heart health. Monounsaturated fats help reduce LDL cholesterol levels when replacing sources of saturated fat.
Antioxidants
Olives provide antioxidant polyphenols such as oleuropein as well as vitamin E. These compounds help counter oxidative stress caused by free radicals and may lower inflammation.
Anti-Cancer Effects
Studies show olives have cancer-protective abilities, which are attributed to their antioxidant content. Oleic acid and phytonutrients in olives may help defend against cancer formation and growth.
Anti-Inflammatory Properties
In addition to antioxidants, olives provide anti-inflammatory oleocanthal – a compound with effects similar to ibuprofen. This may lower risk of inflammatory conditions.
Improved Bone Health
The vitamin E in olives helps boost absorption of calcium, which is key for proper bone growth and development. Olives also provide iron and polyphenols that help prevent bone loss.
Reduced Risk of Anemia
With their iron, copper and vitamin content, olives improve blood health. Sufficient intake of these nutrients lowers risk of iron-deficiency anemia.
So in addition to being low-carb, olives provide an array of beneficial plant compounds, vitamins, minerals and healthy fats.
Keto Snack Ideas with Olives
Here are some easy keto-friendly snack ideas featuring olives:
- Add olives to a cheese board with nuts, meats, hard boiled eggs etc.
- Make deviled/stuffed eggs topped with olive slices.
- Wrap olives in slices of pork tenderloin or prosciutto.
- Make homemade tapenade and enjoy with celery sticks or low-carb crackers.
- Add diced olives to tuna/chicken salad.
- Skewer olives with cubes feta, mozzarella, artichokes etc.
- Blend olives into mashed avocado for a quick spread.
You can also toss olives into main dishes like salads, shakshuka, meatballs, soups etc.
Their intense, briny flavor makes olives perfect for spicing up keto snacks and meals.
Keto Recipes with Olives
Looking for keto recipes that use olives? Here are some tasty options:
Keto Olive Tapenade
– Blend together 1 cup pitted olives, 2 tbsp capers, 1 anchovy fillet, 1 minced garlic clove, 2 tbsp olive oil, 1 tsp lemon juice and some Italian seasoning. Enjoy with celery or low-carb crackers/bread.
Keto Chicken Salad
– Combine chopped cooked chicken, mayo, diced celery, shredded carrots, chopped olives, onion, Dijon and seasonings.
Keto Olive Bread
– Make low-carb fathead dough. Shape into bread and top with sliced olives and feta before baking.
Keto Olive Meatballs
– Add diced olives, Parmesan, almond flour and seasonings into ground beef. Form into balls and bake.
Keto Olive Pizza
– Top pizza crust made from fathead dough or chicken crust with pizza sauce, olives, cheese and Italian spices.
Keto Mediterranean Baked Cod
– Top cod fillets with diced tomatoes, olives, feta, garlic, lemon and herbs. Bake until fish is cooked through.
Keto Olive Salad
– Mix olives with tuna, hard boiled eggs, avocado, cherry tomatoes, spinach and olive oil dressing.
Olives pair perfectly with Mediterranean flavors like garlic, herbs, tomatoes, anchovies and leafy greens. Take advantage of their full flavor in your keto recipes.
The Bottom Line
Olives provide a nice hit of fat, antioxidants, and flavor on a keto or low-carb diet.
A typical serving of 10-14 olives contains under 1g net carbs, so they shouldn’t significantly impact ketosis for most people.
However, it’s best to eat olives in moderation and with an awareness of your total carb intake. Portion sizes matter, as eating too many in one sitting could potentially knock you temporarily out of ketosis.
If you focus on whole, minimally processed olives and watch your portions, then olives can be a tasty addition to a well-formulated ketogenic diet. Their many health benefits like heart-healthy fats, anti-inflammatory effects and antioxidants make olives a smart choice while following a keto lifestyle.
