Can I eat olive oil on a low carb diet?

November 8, 2025 •

4 min read

With zero carbohydrates and a composition that is almost entirely fat, olive oil is not only permitted on a low carb diet but is a highly beneficial addition. Rich in heart-healthy monounsaturated fats, it provides an excellent way to meet your fat macros while adding flavor and nutritional value to your meals.

Quick Summary

Olive oil is an ideal fat source for low-carb diets because it contains zero carbohydrates. It provides heart-healthy monounsaturated fats and antioxidants, and is highly versatile for cooking and seasoning meals.

Key Points

Zero Carbs: Olive oil is 100% fat and contains no carbohydrates, making it an excellent fit for any low-carb eating plan.
Heart-Healthy Fats: It is primarily composed of monounsaturated fats, which are known to support heart health by managing cholesterol levels.
Rich in Antioxidants: Extra virgin olive oil provides beneficial antioxidants and anti-inflammatory compounds that promote overall wellness.
Supports Satiety: Including healthy fats like olive oil can help you feel full and satisfied, aiding in appetite control.
Versatile for Cooking: Olive oil can be used raw for dressings and drizzles, or for light to moderate-heat cooking, depending on the type.
Better than Some Saturated Fats: It offers a healthier alternative to saturated fats like butter or coconut oil, especially for cardiovascular health.

Olive Oil's Nutritional Advantage for Low-Carb Eaters

One of the primary goals of a low-carb diet, particularly a ketogenic diet, is to shift your body's energy source from carbohydrates to fat. This means a significant portion of your daily caloric intake must come from fats. Olive oil, being 100% fat and containing zero carbohydrates, perfectly aligns with these dietary principles. A single tablespoon of olive oil provides roughly 14 grams of fat and 120 calories, making it an efficient and calorie-dense way to increase your fat intake without consuming any carbs. Beyond its carb-free nature, olive oil offers a superior nutritional profile compared to many other fats.

The Health Benefits of Using Olive Oil on a Low-Carb Diet

Incorporating olive oil into your low-carb nutrition plan offers several health advantages, largely due to its high concentration of monounsaturated fats and powerful antioxidants.

Heart Health: The monounsaturated fats, primarily oleic acid, found in olive oil are well-known for their cardiovascular benefits. Studies suggest they can help lower LDL (bad) cholesterol while maintaining HDL (good) cholesterol levels, supporting overall heart health. This is a crucial consideration for anyone on a high-fat diet, as choosing healthy fats is key to long-term well-being.
Anti-inflammatory Effects: Extra virgin olive oil is particularly rich in antioxidant compounds like oleocanthal, which has anti-inflammatory properties. Chronic inflammation is linked to numerous diseases, and a low-carb diet that includes high-quality olive oil can help mitigate this. The anti-inflammatory benefits are particularly pronounced when using EVOO in raw applications, like salad dressings.
Increased Satiety: Healthy fats are known to increase feelings of fullness and reduce hunger, which is a major benefit for those following a calorie-restricted or low-carb diet. By helping you feel full for longer, olive oil can assist with appetite control and prevent overeating.
Vitamin Content: Olive oil contains a moderate amount of fat-soluble vitamins, including Vitamin E and Vitamin K. Vitamin E is another potent antioxidant, while Vitamin K plays a crucial role in blood clotting and bone health.

Cooking with Olive Oil on Your Low-Carb Journey

Olive oil's versatility makes it easy to incorporate into a wide range of low-carb meals. The best approach depends on the type of olive oil and the heat level required.

Raw Applications (Best for EVOO)

For maximum health benefits, especially from extra virgin olive oil (EVOO), it is recommended to use it raw or for light cooking. This preserves its delicate antioxidants and flavor profile. Great uses include:

Drizzling over steamed or roasted vegetables like broccoli, asparagus, or cauliflower.
Creating homemade, carb-free salad dressings with lemon juice or vinegar.
Making flavorful dips like pesto or a garlic and herb dip.
Adding a finishing touch to grilled meats or fish.

Cooking and Frying (Use with Caution)

While EVOO has a moderate smoke point suitable for light sautéing, refined olive oil has a higher smoke point, making it a better choice for higher-heat applications like pan-frying. This is an important distinction to avoid damaging the oil's structure and flavor. Some cooking ideas include:

Sautéing low-carb vegetables like spinach, bell peppers, or onions.
Pan-frying eggs or low-carb meat alternatives.
Using it as a base for marinades for meats and fish.

Olive Oil vs. Other Common Low-Carb Fats

Here is a comparison of olive oil with other fats often used on low-carb and ketogenic diets, highlighting the key differences:


Feature	Extra Virgin Olive Oil (EVOO)	Coconut Oil	Butter	Avocado Oil
Carb Content	0g per tablespoon	0g per tablespoon	0g per tablespoon	0g per tablespoon
Primary Fat Type	Monounsaturated	Saturated (MCTs)	Saturated	Monounsaturated
Flavor	Strong, fruity, and peppery	Tropical, coconut flavor	Rich, dairy flavor	Mild, nutty, and neutral
Nutritional Benefits	Rich in heart-healthy MUFAs, high antioxidants, anti-inflammatory	Contains MCTs for fast energy, but high in saturated fat	Provides Vitamins A, CLA, but is high in saturated fat	High in MUFAs, high smoke point, neutral flavor
Smoke Point (Approx.)	375°F (190°C)	350°F (177°C) (Virgin), 450°F (232°C) (Refined)	302°F (150°C)	520°F (271°C)
Best Uses	Dressings, finishing, light sautéing	Baking, low-heat cooking	Baking, sautéing, finishing	High-heat cooking, frying, dressings

Meeting Fat Goals with Olive Oil

Since low-carb diets rely heavily on fat for energy, ensuring you consume enough healthy fats is crucial for satiety and sustaining energy levels. Olive oil can be a cornerstone of this strategy. A typical keto diet might aim for 70-80% of calories from fat, and a few tablespoons of olive oil daily can significantly contribute to this goal. You can incorporate olive oil into your daily routine by:

Starting your day with a spoonful of high-quality extra virgin olive oil, as some enthusiasts do.
Mixing it into smoothies for a fatty boost.
Creating dressings and sauces for salads and low-carb bowls.
Using it as the primary oil for cooking your meats and vegetables.

Conclusion

For those on a low-carb diet, the question, "Can I eat olive oil?" is met with a definitive and positive answer. Olive oil is a zero-carb, healthy fat source that not only fits perfectly within low-carb guidelines but also provides significant health benefits. It's an ideal choice for meeting your fat macros, thanks to its high content of monounsaturated fats, antioxidants, and anti-inflammatory compounds. Its versatility in both raw and moderate-heat cooking applications makes it a staple for anyone seeking a healthy and flavorful fat option. By incorporating high-quality olive oil into your meals, you can enhance flavor, increase satiety, and boost your overall nutrient intake while staying on track with your low-carb goals.

Visit the Olive Wellness Institute for more information on the health benefits of olive oil.

Frequently Asked Questions

No, olive oil contains zero carbohydrates. It is a pure fat source, which is why it is an ideal ingredient for low-carb and ketogenic diets.

Yes, you can cook with olive oil. For light sautéing and dressings, extra virgin olive oil is excellent. For higher-heat cooking like frying, a refined olive oil is better due to its higher smoke point.

While both contain zero carbs, olive oil (especially extra virgin) is richer in heart-healthy monounsaturated fats and antioxidants compared to butter, which is high in saturated fat. Most nutritionists recommend prioritizing olive oil from a cardiovascular health standpoint.

The amount depends on your personal macronutrient targets and daily caloric needs. A typical low-carb plan might include 2–4 tablespoons per day to help meet fat goals. However, as it is calorie-dense, moderation is important.

No, consuming olive oil will not break ketosis. Since it contains no carbohydrates or protein, it does not trigger an insulin response. Ketosis relies on fat for energy, and olive oil is an excellent source.

You can use olive oil in some keto recipes, but it may not be suitable for fat bombs that require a solid consistency, as it is a liquid fat. It works well in dressings, sauces, and marinades.

For raw consumption and maximum health benefits, extra virgin olive oil (EVOO) is the best choice due to its high antioxidant content. For cooking at higher temperatures, refined olive oil is more stable and better suited.