Will Olives Kick Me Out of Ketosis? Your Guide to Keto-Friendly Olives

January 9, 2026 •

4 min read

With just 1.5 grams of net carbs per 10 olives, it's a common concern for many dieters: will olives kick me out of ketosis? The short answer is no, provided they are consumed in moderation and you track your overall daily carbohydrate intake. Olives are a powerhouse of healthy fats and nutrients, making them a fantastic addition to most ketogenic meal plans.

Quick Summary

Olives are low-carb, high-fat, and generally safe for a keto diet. The key is proper portion control to manage their minimal net carbs and higher sodium content effectively.

Key Points

Low Net Carbs: Olives have a very low net carb count, with a typical 10-olive serving containing less than 2 grams, making them safe for ketosis.
Rich in Healthy Fats: Their high monounsaturated fat content, including oleic acid, provides a good fat source for a keto diet and supports heart health.
Moderation is Key: While keto-friendly, portion control is important to manage calorie intake and high sodium levels, preventing unwanted side effects like bloating.
Nutrient-Dense: Olives are rich in valuable nutrients like Vitamin E, iron, and potent antioxidants that offer anti-inflammatory and other health benefits.
Versatile Ingredient: They can be used in numerous ways on a keto diet, including as a simple snack, a salad topping, or blended into a savory tapenade.

The ketogenic diet, a low-carbohydrate, high-fat plan, requires careful tracking of macronutrients to ensure the body remains in a metabolic state of ketosis. For those new to this way of eating, determining which foods are safe can be challenging. Olives, often perceived as a vegetable, are technically a fruit, and their low net carb count makes them a keto-friendly option.

The Nutritional Profile of Olives

Olives are packed with beneficial nutrients that align well with the principles of a ketogenic diet. They are a staple of the Mediterranean diet, known for its emphasis on heart-healthy fats. The healthy fat content is predominantly oleic acid, a monounsaturated fatty acid linked to reduced inflammation and heart disease risk.

Beyond healthy fats, olives offer a variety of other nutrients:

Vitamins: A good source of vitamin E, a potent antioxidant.
Minerals: Rich in minerals such as iron, copper, and calcium.
Antioxidants: Contain powerful plant compounds like polyphenols, which can combat oxidative stress.
Fiber: Provides a small amount of dietary fiber, which aids digestion.

The Truth About Carbs in Olives

Carbohydrate counting on keto focuses on net carbs, which are total carbs minus fiber. Since olives are primarily fat and fiber, their net carb count is very low. For example, a 100-gram serving (about 40 canned olives) has about 6 grams of total carbs and 1.6 grams of fiber, resulting in only 4.4 grams of net carbs. This means a standard 10-olive serving contains less than 2 grams of net carbs, a minimal amount that won't disrupt ketosis.

Black vs. Green: Is There a Difference on Keto?

While both black and green olives are keto-friendly, their nutritional profiles have slight variations. The primary difference lies in their ripeness, which affects their color and some nutrient concentrations.


Feature	Black Olives	Green Olives
Ripeness	Fully ripe	Unripe
Fat Content	Higher (up to 30%)	Lower (up to 17%)
Calories	Higher (~299 kcal per 100g)	Lower (~167 kcal per 100g)
Iron	Higher	Lower
Polyphenols	Richer due to ripening	Rich in polyphenols
Sodium	Variable, can be lower	Often higher due to curing method

For most keto dieters, the choice between black and green olives comes down to personal taste preferences, as both are perfectly acceptable for a low-carb lifestyle. Just be mindful of the calorie difference if you're tracking intake closely.

Tips for Including Olives in Your Keto Diet

Incorporating olives into your daily meals is simple and adds great flavor without the carb load. Here are some ideas:

Snack on them: Enjoy a small handful of olives on their own as a salty, satisfying snack.
Top a salad: Add a briny kick to your greens with sliced olives.
Make a tapenade: Blend olives with olive oil, garlic, and herbs for a flavorful dip for low-carb veggies.
Stuff them: Enjoy stuffed olives with keto-approved fillings like cheese or garlic.
Add to dishes: Stir into stir-fries, omelets, or chicken dishes to boost healthy fats.

How Many Olives Can You Eat on Keto?

While olives are low in net carbs, they are not a "free food." Portion control is crucial, especially when considering their calorie density and high sodium content. A typical serving size of 5–10 olives is a safe bet for staying within your macro limits. Overconsuming olives could add up both calories and sodium, which can lead to bloating and interfere with goals, even if it doesn't immediately break ketosis. It's always best to track your intake using an app or food journal to stay on track.

Beyond the Macros: Health Benefits of Olives

Olives offer more than just keto compliance. Their rich nutritional profile provides significant health advantages:

Supports Heart Health: The monounsaturated fats found in olives can help lower bad LDL cholesterol and increase good HDL cholesterol, supporting cardiovascular health.
Powerful Antioxidant Source: The antioxidants in olives protect the body's cells from damage and may reduce the risk of chronic diseases like cancer.
Reduces Inflammation: Compounds like oleocanthal act as a natural anti-inflammatory agent, which can benefit overall health.
Aids Bone Health: Some studies suggest that the plant compounds in olives may help prevent bone loss and protect against osteoporosis.

Conclusion: Olives Are Your Keto Ally

So, will olives kick you out of ketosis? No, not when enjoyed in moderation. Olives are a flavorful, nutrient-dense addition to the ketogenic diet, providing healthy fats, antioxidants, and essential minerals with very few net carbs. By practicing portion control and being mindful of their high sodium content, you can safely incorporate them into your keto journey and reap their many health benefits. They are a smart and delicious way to add variety and healthy fats to your low-carb eating plan.

For more information on the health benefits of olives and olive oil, you can visit the Healthline article "Olives 101: Nutrition Facts and Health Benefits".

Frequently Asked Questions

A standard serving of 5-10 olives is very safe for a keto diet, as it contains a minimal amount of net carbs. To be sure, track your total daily carb intake to ensure you stay under your personal limit, which is typically between 20-50g of net carbs.

Both black and green olives are great for keto. While their fat, calorie, and nutrient profiles vary slightly, the difference is negligible for a typical portion. The choice can be based purely on taste preference.

Olives are often preserved in brine and can be high in sodium. While sodium is an important electrolyte on keto, excessive intake can lead to water retention. Consider rinsing canned olives and watch your overall sodium consumption if you have blood pressure concerns.

Stuffed olives, especially those with cheese or garlic, are generally safe for keto. However, check the labels for any added sugars or high-carb ingredients, although most fillings are low-carb.

Yes, extra virgin olive oil is highly encouraged on a keto diet. It contains zero carbohydrates and is a fantastic source of healthy monounsaturated fats for cooking and dressings.

For most people, a reasonable serving of olives won't impact ketosis. If you want to be certain, you can test your ketone levels using blood, breath, or urine tests. Blood ketone meters offer the most accurate results.

While olives do contain fiber, the amount is relatively low compared to other high-fiber vegetables. A standard serving offers a small contribution, but should not be your primary fiber source on keto.