Is olive oil ok on a low carb diet? A Deep Dive into Healthy Fats

October 24, 2025 •

4 min read

With zero carbohydrates and a high content of healthy fats, olive oil is a perfect addition to a low-carb diet. Following a low-carb eating plan requires replacing carbohydrates with fat, and olive oil offers a nutritious and flavorful way to meet those dietary needs.

Quick Summary

Olive oil is ideal for low-carb diets because it's a zero-carb fat source rich in heart-healthy monounsaturated fats and antioxidants. Its anti-inflammatory properties and ability to increase satiety make it a supportive choice for overall health and weight management within a low-carb framework.

Key Points

Zero Carbs: Olive oil is a pure fat source, containing 0g of carbohydrates per tablespoon, making it an excellent choice for low-carb and keto diets.
Heart-Healthy Fats: It is rich in monounsaturated fats, which are beneficial for heart health by helping to lower bad cholesterol levels.
Packed with Antioxidants: Extra virgin olive oil is loaded with antioxidants and polyphenols that offer anti-inflammatory effects and protect against oxidative stress.
Promotes Satiety: The healthy fats in olive oil help increase feelings of fullness, which can support appetite control and weight management.
Versatile for Cooking: Olive oil can be used for low-to-moderate heat cooking, dressings, and drizzles. Extra virgin is best for raw use or lower heat, while refined olive oil works for higher temperatures.
Portion Control is Key: Despite its health benefits, olive oil is calorie-dense (approx. 120 kcal per tbsp), so portion control is important to manage calorie intake.

For anyone following a low-carbohydrate eating plan, the source and quality of dietary fat are paramount. Instead of relying on carbohydrates for energy, the body shifts to burning fat. This makes choosing the right fats a critical part of maintaining energy levels and supporting overall health. Olive oil, a staple of the Mediterranean diet, has long been celebrated for its health benefits, but its suitability for a restrictive diet like low-carb requires a closer look. The good news is that olive oil is not only acceptable but is also one of the most beneficial fat sources for low-carb diets due to its nutritional profile and versatility.

The Nutritional Profile of Olive Oil

At a fundamental level, what makes olive oil so compatible with a low-carb lifestyle is its macronutrient composition. One tablespoon of olive oil contains approximately 14 grams of fat and about 120 calories, with zero grams of carbohydrates and zero grams of protein. This makes it a pure fat source that does not disrupt the low-carb state, such as ketosis.

The fat in olive oil is predominantly monounsaturated fatty acids (MUFAs), primarily oleic acid, which makes up around 73% of the fat content. It also contains smaller amounts of polyunsaturated fats (PUFAs) and saturated fats. These healthy fats are crucial for hormonal balance, cell function, and nutrient absorption.

Beyond macronutrients, olive oil—especially extra virgin olive oil—is a rich source of antioxidants, including polyphenols and vitamin E. These compounds offer protection against cellular damage from oxidative stress, contributing to its numerous health benefits.

Why Olive Oil is a Low-Carb Ally

Incorporating olive oil into a low-carb diet supports your nutritional goals in several key ways. By providing a concentrated source of fat, it helps you meet the high-fat intake required by diets like keto without adding any carbohydrates. The healthy fats also promote satiety, helping you feel fuller for longer and reducing the urge to snack on carb-laden foods. This can be particularly helpful for managing appetite and caloric intake, which is essential for weight management.

Benefits of Olive Oil on a Low-Carb Diet

Promotes Heart Health: High in monounsaturated fats, olive oil can help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol, supporting cardiovascular health.
Fights Inflammation: The antioxidants and oleocanthal in extra virgin olive oil have powerful anti-inflammatory effects, which can help combat chronic inflammation in the body.
Supports Weight Management: The satiating nature of the fats in olive oil can help manage appetite and calorie intake, supporting weight loss goals.
Enhances Nutrient Absorption: Adding olive oil to low-carb vegetables can help the body absorb fat-soluble vitamins and antioxidants more effectively.

Choosing the Right Type of Olive Oil for Low-Carb Cooking

Not all olive oils are created equal. Extra Virgin Olive Oil (EVOO) is the least processed, high in antioxidants, and best for low-to-moderate heat (around 375°F / 190°C). Refined olive oil undergoes more processing, losing some antioxidants but gaining a higher smoke point (up to 465°F / 240°C), making it suitable for high-heat cooking.

Practical Ways to Use Olive Oil in a Low-Carb Diet

Integrating olive oil into your daily low-carb routine is simple and can add tremendous flavor to your meals. Use EVOO for dressings, drizzles, and sautéing at moderate heat, or refined olive oil for higher-heat cooking like roasting or frying. It can also be a base for low-carb sauces and dips.

Olive Oil vs. Other Low-Carb Fats: A Comparison

When building a low-carb nutrition plan, it's helpful to compare olive oil to other popular low-carb fats like butter and coconut oil.


Feature	Olive Oil (EVOO)	Butter (Grass-Fed)	Coconut Oil (Unrefined)
Carb Content	0g per tbsp	0g per tbsp	0g per tbsp
Fat Composition	High in monounsaturated fats	High in saturated fats	High in saturated fats (MCTs)
Antioxidants	Very High (Polyphenols, Vitamin E)	Moderate (Vitamins A, E, K)	Moderate (Polyphenols)
Inflammation	Anti-inflammatory properties	Contains butyric acid, can be inflammatory if dairy intolerant	Anti-inflammatory properties
Smoke Point	Moderate (~375°F)	Low (~302°F)	Moderate (~350°F)
Best Uses	Dressings, drizzles, sautéing, roasting	Baking, sauces, low-heat cooking	Baking, sautéing, fat bombs

Conclusion: Making Olive Oil a Low Carb Staple

To answer the question, is olive oil ok on a low carb diet? The answer is an unequivocal yes. As a pure fat source with zero carbs, olive oil is a perfect fit. It provides the healthy fats necessary for meeting dietary requirements, promotes satiety, and offers a wealth of additional health benefits, including reducing inflammation and supporting heart health. While extra virgin olive oil provides the most robust nutritional punch, even refined olive oil is a suitable option for higher-heat cooking. For optimal results, moderation is key due to its caloric density. By incorporating olive oil wisely into your cooking and meal preparation, you can add delicious flavor and significant health advantages to your low-carb diet.

For more information on keto-friendly foods, consult authoritative sources such as Healthline.

Frequently Asked Questions

Yes, olive oil is absolutely keto-friendly. The ketogenic diet requires high fat intake, and olive oil is a perfect source since it contains zero carbohydrates and is rich in healthy monounsaturated fats.

A typical daily intake on a low-carb diet might be 1 to 2 tablespoons of olive oil. The exact amount depends on your personal macronutrient targets and daily caloric needs, as it is a calorie-dense food.

Yes, you can fry with olive oil on a low-carb diet, but be mindful of the type. Extra virgin olive oil is best for low-to-moderate heat sautéing, while refined olive oil, which has a higher smoke point, is safer for high-heat frying.

Extra virgin olive oil (EVOO) is generally healthier for low-carb diets because it is less processed and retains more of its beneficial antioxidants and polyphenols. However, refined olive oil has a higher smoke point, making it more suitable for high-temperature cooking.

Both have a place in a low-carb diet, but they offer different benefits. Olive oil is higher in heart-healthy monounsaturated fats, while butter contains more saturated fat. For cardiovascular health, olive oil is often the better long-term choice.

In many recipes, especially for stovetop cooking or dressings, you can substitute olive oil for butter. A common conversion is 3/4 cup of olive oil for every 1 cup of butter. However, for recipes requiring solid fat like frosting, it is not an ideal substitute.

You can add olive oil to low-carb meals by drizzling it over salads, roasted vegetables, or grilled meats. It's also an excellent base for homemade salad dressings and can be used for sautéing eggs or other ingredients.