Understanding if and why Do Olives Have Any Carbs?

October 21, 2025 •

4 min read

With only 4–6% of an olive's composition being carbohydrates, these flavorful stone fruits are an excellent low-carb option, making them a staple in the Mediterranean diet. So, do olives have any carbs? The answer is yes, but the amount is surprisingly minimal and composed mostly of dietary fiber.

Quick Summary

Olives contain a small percentage of carbohydrates, primarily in the form of fiber, resulting in a very low net carb count. This unique nutritional profile, combined with a high content of healthy monounsaturated fats, makes them a suitable food for low-carb and ketogenic diets. Different types of olives have minor nutritional variations, and their health benefits extend beyond macro composition to include powerful antioxidants.

Key Points

Low Net Carbs: While olives contain total carbohydrates, a high fiber content means the net carb count is very low, making them suitable for low-carb and keto diets.
High in Healthy Fats: Olives are an unusual fruit due to their high fat content, primarily heart-healthy monounsaturated fat (oleic acid), which helps manage cholesterol and inflammation.
Rich in Antioxidants: These fruits are packed with powerful antioxidants, including polyphenols like oleuropein and hydroxytyrosol, that combat oxidative stress and cellular damage.
Supports Heart Health: The healthy fats and antioxidants in olives are strongly linked to improved cardiovascular health and a reduced risk of heart disease.
Different Varieties, Minor Differences: Green and black olives have slightly different nutritional profiles, with green olives potentially having more sodium and black olives offering more iron, but both are very healthy choices.
Watch the Sodium: Most olives are cured in a salty brine, so portion control is important, especially for those monitoring their sodium intake for blood pressure management.

The Unique Carb Profile of Olives

While many fruits are known for their high sugar content, olives stand out with a distinctly different macronutrient profile. A typical 100-gram serving of olives contains approximately 6 grams of total carbohydrates. However, the crucial detail for those monitoring their intake is that a significant portion of this is dietary fiber. In fact, fiber can account for 52–86% of the total carb content, leaving a very low amount of net carbs. For context, a standard serving of about 10 small olives offers only around 1.5 grams of net carbs, making them an excellent choice for a controlled-carb diet. The low sugar and starch content also means olives have a very low glycemic index, preventing significant spikes in blood sugar.

Comparison: Green vs. Black Olives

While the nutritional differences are minor, the ripeness of an olive affects its final composition. Green olives are harvested unripe, while black olives ripen longer on the tree. The processing method also plays a significant role. Here’s a comparative look at their typical nutritional values per 100 grams, keeping in mind that exact figures can vary by variety and curing process.


Nutrient	Green Olives	Black Olives
Energy	Approx. 147 kcal	Approx. 252 kcal
Total Fat	Approx. 14.0 g	Approx. 26.2 g
Monounsaturated Fat	Approx. 10.0 g	Approx. 19.0 g
Total Carbohydrates	Approx. 2.0 g	Approx. 1.0 g
Fiber	Approx. 4.0 g	Approx. 4.0 g
Sodium	Higher	Lower
Iron	Lower	Higher
Vitamin E	Higher	Lower
Polyphenols	Oleuropein-rich	Hydroxytyrosol-rich

It's important to note that while black olives often have a higher fat content and thus more calories, green olives sometimes have more sodium due to processing. For most nutritional purposes, both green and black olives are highly beneficial and can be chosen based on taste preference. The primary difference for many people is the sodium content, which comes from the brine used for curing.

How Olives Fit into Low-Carb and Keto Diets

Thanks to their low net carb content, olives are a fantastic addition to low-carb and ketogenic eating plans. The high concentration of heart-healthy monounsaturated fats provides a source of energy that aligns with keto principles, which prioritize fat over carbohydrates. This fat also contributes to a feeling of satiety, helping to manage appetite. Incorporating olives can add flavor, texture, and nutritional variety to a restrictive diet. For those on a keto diet who need to closely track their macros, the low net carb count of olives means they can be enjoyed without fear of disrupting ketosis. However, because they are typically preserved in brine, monitoring sodium intake is key, particularly for individuals with concerns about blood pressure.

Beyond Carbs: The Health Benefits of Olives

The nutritional value of olives extends well beyond their low-carb status. They are rich in powerful antioxidants and beneficial fats that offer numerous health advantages.

Heart Health: The predominant monounsaturated fatty acid in olives is oleic acid, which is linked to a reduced risk of heart disease. It helps regulate cholesterol levels by lowering 'bad' LDL cholesterol and potentially improving the ratio of 'good' HDL to LDL cholesterol.
Antioxidant Power: Olives are packed with plant compounds called polyphenols, such as oleuropein and hydroxytyrosol, which have strong antioxidant properties. These compounds protect cells from oxidative damage caused by free radicals, which can contribute to chronic diseases.
Anti-inflammatory Effects: The oleocanthal found in olives acts as a natural anti-inflammatory, mimicking the effects of ibuprofen and potentially benefiting conditions like rheumatoid arthritis.
Bone Health: Studies, primarily in animals, suggest that olive compounds may help prevent bone loss, which is promising for those at risk of osteoporosis. The low incidence of fractures in Mediterranean populations is often cited as supportive evidence.
Digestive Health: The fiber in olives promotes healthy digestion by supporting the beneficial bacteria in your gut. Fermented olives may also have probiotic effects, further enhancing gut health.

Practical Tips for Adding Olives to Your Diet

Including olives in your daily routine is easy and delicious. Here are a few ideas to get you started:

As a Snack: Enjoy a small handful of plain olives as a savory and satisfying snack.
In Salads: Toss sliced or whole olives into your favorite salads for an extra burst of flavor and healthy fats.
In Tapenade: Blend olives with capers, garlic, and olive oil to create a flavorful spread for low-carb crackers or as a topping for grilled meats.
With Cheese: Pair olives with cheese and nuts for a simple, keto-friendly antipasto platter.
In Hot Dishes: Add olives to keto pizzas, stews, or baked chicken dishes.
Control Sodium: Choose lower-sodium options or rinse brined olives to reduce the salt content, especially if you're managing blood pressure.

Conclusion

In summary, for those asking, 'do olives have any carbs?', the answer is a low and fibber-rich amount, making them an excellent dietary addition for many. Olives provide a concentrated source of healthy monounsaturated fats and powerful antioxidants, delivering significant benefits for heart health, inflammation, and digestion. While controlling portions due to sodium is wise, incorporating these small stone fruits is a simple way to boost your nutrient intake. They are a versatile and delicious component of a healthy, whole-foods-based diet, particularly for those following low-carb or Mediterranean eating patterns.

For more information on the health benefits of olives and related foods, you can visit Healthline's comprehensive guide on the topic.

Frequently Asked Questions

Yes, olives are considered an excellent food for a keto diet because they are high in healthy fats and very low in net carbohydrates.

A standard serving of 10 average-sized olives contains only around 1.5 grams of net carbs, making them an ideal low-carb snack.

Both green and black olives are healthy and contain beneficial nutrients. The main difference is that black olives tend to be higher in iron, while green olives may have more sodium and some specific antioxidants like oleuropein.

Yes, olives contain dietary fiber, which accounts for a significant portion of their total carbohydrate content and aids in digestion.

Olives are typically preserved and cured in brine (a saltwater mixture), which results in a relatively high sodium content. This is why it's important to consume them in moderation.

The fat in olives is primarily monounsaturated, specifically oleic acid, which is the main component of olive oil and is associated with various heart health benefits.

Because of their high sodium content, eating too many olives can lead to side effects like bloating and increased thirst, especially for those with blood pressure concerns.

To lower the sodium content, you can choose lower-salt varieties or simply rinse brined olives thoroughly before eating them.