Keto Food List
Olives
Fruits & Berries
Keto Friendly
Per 100g
Net carbs
3.84g
Total carbs
3.84g
Fats
15.3g
Protein
1.03g
Calories
145
Glycemic Index
-
Fiber
3.3g
Sugars
0.54g

Are Olives Keto?

Yes, olives are excellent on keto as they are low in net carbs and are high in healthy fats. 

Olives are also barely processed and free from harmful ingredients.

Very Low in Carbs

  • Olives are excellent for keto as they are low in net carbs (3.84g of net carbs in a 100g serving).
  • Limiting your carb intake to 20–30g a day is essential to maintaining ketosis, and olives meet this threshold.
  • Olives are also known to reduce hunger pangs and appetite, which is very good on keto.

High in Healthy Fats

  • Olives contain a high amount of healthy fats, specifically healthy monounsaturated fats. All calories in olives come from fats, as olives have very low carb and protein content.
  • Healthy fats are associated with improved heart health for protecting the heart from bad cholesterol. These healthy fats also reduce body inflammation.

Whole Food

  • Olives are nutrient-dense, making them whole food. They have many dietary antioxidants that minimize the risk of developing chronic diseases like cancer and heart disease.
  • Olives are also rich in sodium, making them an excellent option for beginners of the keto lifestyle. The sodium can help alleviate keto flu symptoms such as headaches, constipation, and dizziness.
  • Other nutrients in olives include oleic acid, vitamin E, and calcium. Oleic acid and vitamin E are good for nourishing the skin, reducing blemishes and wrinkles. Calcium is vital for improving bone and nail health.
  • There are various olives, but all are high in fats and low in carbs. They are coupled with numerous health benefits and are a perfect snack option for anyone on keto.
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