Can You Eat Olives on a Keto Diet? [Best Low Carb Options]

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I’ve been trying with various diets for quite some time.

Moreover, based on my study, I’ve discovered that some diets are better for certain people than others, and I’ve recently begun experimenting with the keto diet.

I like eating olives, so I was interested if you could consume them on a ketogenic diet. I checked into it, and here’s what I discovered.

On a ketogenic diet, olives are totally good.

According to medical authorities, in order to stay in ketosis, a person should eat fewer than 100g of carbs every day.

Olives have a low carb count of 3.8g per half cup, making them appropriate for a ketogenic diet.

Today, I’ll go over how many olives you may consume on a ketogenic diet, which olives are best to eat, and if kalamata olives are allowed on the keto diet.

How Many Olives Can I Eat on Keto?

While olives are permitted on the keto diet, I was curious how many olives I could have while being in ketosis.

Based on the nutritional composition of olives, here’s what I discovered.

On keto, you may eat as many olives as you like. 1 cup of olives has 7.4g of carbohydrates, which is just 7.4% of the carbs you need to stay in ketosis.

Most individuals don’t consume more than one cup of olives each day, so you may eat as much as you like.

Olives are often used in salads in modest to medium amounts, around a cup at most for a single person.

They’re also utilized in sandwiches, despite the fact that bread is heavy in carbohydrates.

Alternatively, as a snack on their own, when the equivalent of a handful or approximately half a cup is normal.

Hence, unless a person goes out of their way to consume more olives than most people do, it’s totally good to eat as many olives as you like on a ketogenic diet.

To be certain that you will keep your body in ketosis, you must plan your diet and the items you eat each day.

And while you’re at it, figure out how many olives you regularly eat.

Then you may choose if you will consume fewer than 100g of carbohydrates every day.

This procedure is time-consuming at initially.

So you must determine how many carbohydrates are in each item and how much of it you are likely to ingest.

Yet, once completed, it is complete.

And you may simply alter your diet to get some overall information to guide your daily dietary selections.

Here’s a table that demonstrates how many carbohydrates are in olives and what proportion of your diet they can replace to keep you in ketosis:

Amount of olives Percentage (%) of your diet to maintain ketosis
A small handful 1.9%
Half a cup 3.8%
1 cup 7.2%

Consuming fewer than 100g of carbs per day keeps the body in ketosis.

As a result, no more than 100g of carbohydrates should be consumed in a single day.

Half a cup of olives has 3.8g of carbohydrates, so the arithmetic is simple.

It represents 3.8% of the daily carbohydrate limit to stay in ketosis.

Olives are often bitter, particularly when plucked.

As a result, consuming a lot of them is challenging.

And your normal physiological reaction after eating a large number of olives is to stop eating.

1 to 2 cups of food will also keep you full for at least an hour, if not longer.

This is especially true if you drink the required quantity of water every day.

In addition, the typical individual is awake for 14 to 16 hours every day.

Hence, even if your whole diet consists of olives, it is almost hard to get your body out of ketosis.

Nutrient percentages vary from food to food.

Hence, eating just one sort of food on a constant basis is not suggested since you will not be obtaining the nutrients your body requires.

Curiously, olives are cured rather than boiled.

All of the nutritional information for olives is for cured packaged olives.

Cooking may alter the chemical composition of meals.

Since bread is heavy in carbohydrates, you may be wondering whether toasting bread decreases the quantity of carbs.

I answered this topic in this post regarding whether toasted bread has less carbohydrates.

What Are the Best Olives to Eat on Keto?

Olives come in a variety of colors and shapes, and they are readily differentiated by their color and form.

Some are common, while others are not.

But which olives are ideal for the keto diet?

Black olives are the greatest keto olives to consume.

As compared to other varieties of olives, they have the lowest proportion of carbs.

Kalamata olives, also known as calamata olives and Gaeta olives, have the most carbohydrates but may still be consumed on keto depending on your total diet.

Here’s a table showing how many carbohydrates are in half a cup (100g, 3.4 oz)*:

Variety of olive Amount of carbs per half cup
Gaeta 17.7g
Kalamata (calamata) 13.3g
Botija 6.5g
Castelvetrano (green) 6.3g
Green 5.3g
Black 4.0g

*Data from the USDA and

Based on the data in the table, you can see that the quantity of carbohydrates in olives varies greatly depending on the type.

The color is dark purple. Gaeta olives, which are maroon in color, have the most carbohydrates.

The carbohydrate content of the following olives varies just slightly:

  • Botija
  • Castelvetrano (green) (green)
  • Green
  • Black

As a result, if you keep to them, you can’t go wrong.

Yet, black olives are unquestionably the finest.

When sliced, black olives and Gaeta olives look quite similar.

Because the flesh of black olives is identical to the skin of Gaeta olives.

Gaeta olives in maroon. Nonetheless, it is quite simple to distinguish between black and Gaeta olives since the skin of black olives is often a deeper black with a brown color to it rather than the purple of Gaeta olives.

It has a burgundy color to it. Gaeta olives, on the other hand, have significantly lighter skin and dark purple meat.

Are Kalamata Olives Keto Friendly?

Kalamata olives are commonly accessible in supermarkets and on the internet.

There are many different sorts of olives, and you may purchase olives in a mixed bag or buy each variety separately.

Yet, are kalamata olives keto-friendly, and which olives are ideal for a keto diet?

While kalamata olives are keto-friendly, they contain much more carbs than other olives such as black, green, and castelvetrano olives.

1 cup of kalamata olives provide 13.3% of the carbs needed to stay in ketosis.

To stay in ketosis, 100g of carbohydrates per day is suggested.

Because of this demand, you must frequently be quite picky about the items you consume.

Nonetheless, you may have a predilection for high-carbohydrate meals such as bread.

Nevertheless, since you can only ingest 100g of carbohydrates to sustain ketosis, you may be unable to eat some items you like, such as bread, because you will consume too many carbs.

As a result, other varieties of olives may be a better choice.

Because they may have half the carbohydrates that kalamata olives do.

Botija, green, castelvetrano (green), and black olives are among them.

Sunflower seeds and legumes, which include beans, may be quite tasty.

And you may be asking whether seeds are low in carbohydrates.

In this post on whether seeds are low carb, I examined the carb content of seeds and classified them as low carb, medium carb, and high carb, so you can determine which ones would work well for a keto diet.

Are Kalamata Olives Low Carb?

Several foods have more carbohydrates than others.

Kalamata olives are a popular kind of olive.

Therefore, let me clarify whether kalamata olives are low carb.

Kalamata olives are low in carbohydrates.

There is no specific definition of low carb, although a low carb diet consists of consuming fewer than 100g of carbohydrates per day.

1 cup of kalamata olives has 13.3g of carbohydrates, or 13.3% of the carbs recommended on a low-carb diet.

Kalamata olives have more carbohydrates than other types of olives.

And, strangely, the highest carb olives are gaeta olives.

Other olives have around half the carbohydrates that kalamata and gaeta olives do.

There include black, green, and botija olives (black and purple), as well as castelvetrano (green) olives.

As a result, if you are unable to eat certain high carb items due to the kind of olives you consume, it is a good idea to switch to one of these reduced carb olives.


Are olives low on carbs?

Olives contain 4-6% carbs, making them a low-carb fruit. The majority of these carbohydrates are fiber. In fact, fiber accounts for 52-86% of total carbohydrate content.

How many carbs are in 10 black olives?

Carbs. There is a tiny variance in carb counts between different varieties of olives, but it is not significant. A portion of 10 tiny black olives, for example, has 2 grams of carbohydrate (1 gram of fiber),2 but 10 small green olives have just 1.1 grams.

What kind of olives are best for keto?

Olives, whether green or black, are an excellent complement to a ketogenic diet. With just 3 net carbohydrates per 100 g serving (approximately 10 olives), they may be eaten with low-carb foods like salads and dips, or as a snack on their own. And olive oil is just as healthy.

Are olives and cheese good for keto?

This MARINATED CHEESE AND OLIVES appetizer or snack is delicious. It’s very simple to make, yet it’s excellent for serving at a party since it seems a bit posh. Low carb and keto friendly as well!

Can I have pickles on keto?

Pickles may be keto-friendly if they don’t have additional sugar. In general, choose dill or sour pickles rather than sweet, candied, or bread & butter pickles.

Which olives are better for you black or green?

Is it healthier to eat black or green olives? Black and green olives have comparable nutritional profiles, with both containing healthful fats, vitamin E, and other antioxidants. Nonetheless, there are some significant distinctions, the most notable of which are their color and freshness when plucked.

Which olives are healthiest?

Kalamata olives are rich in iron and vitamin A and include a variety of health-promoting vitamins and minerals. Regular intake is thought to reduce the risk of cardiovascular disease and certain malignancies.

How many net carbs are in 5 olives?

5 medium green olives include 0.7g total carbohydrates, 0.1g net carbs, 2.6g fat, 0.2g protein, and 25 calories.

Are Kalamata olives OK for keto?

Absolutely, olives are suitable for the Keto diet. Olives are a perfect complement to the Ketogenic diet since they are low in carbohydrates, rich in fats, and a good source of vitamins, minerals, and antioxidants.

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