Keto Foods

Are Olives Keto? – Calories, Carbs, Salt and Olive Alternatives

By Bree

Olives are known to have many health-boosting properties, but given its carb content, are olives keto approved? Is it advisable to incorporate olives into one’s diet on a regular basis or should they only be consumed in moderation?

Are Olives Keto?

Let’s take a closer look.

It’s important to know why olives have become such a mainstay in low carb diets in the first place. In no particular order, here are 5 main reasons why:

  • Olives are an excellent source of heart healthy monounsaturated fatty acids.
  • They also offer up a modest amount of protein and a good amount of dietary fiber.
  • The high fat and fiber content in olives makes them a good choice for making meals that leave you feeling nice and satiated.
  • Olives are an antioxidant powerhouse, with many proven benefits when it comes to relieving chronic inflammation and preventing diseases like cancer.
  • Olive oil, which is derived from olives, is one of the most popular cooking oils.

Are Olives Keto?

It’s safe to say that olives are indeed a 100% keto-friendly food.

Olives possess a winning combination of heart healthy dietary fatty acids, protein, fiber, antioxidants, and essential vitamins and minerals that makes them a nutritional powerhouse. There’s a good reason why they’re such a staple food in diets that are widely considered to be the healthiest in the world.

The only thing to keep in mind with olives is that they’re quite high in sodium. High sodium content can actually be considered a bonus for some keto dieters who are trying to stay hydrated (rapid water loss is especially common with first time keto dieters), but for most people, limiting sodium to approximately 2,300 mg per day is recommended.

Olive Nutrition Facts

Here is how a 100 gram serving size of black olives will break down nutrition wise:

  • 115 calories
  • 11 grams dietary fat
  • 0.8 grams protein
  • 6.3 grams carbs
  • 3.2 grams dietary fiber
  • 0 grams sugar
  • 0 mg cholesterol
  • 735 mg sodium
  • 8 mg potassium

Health Benefits of Olives

Olives and olive byproducts like olive oil are two of the main ingredients used in the Mediterranean diet, which has been shown in countless studies to have numerous health benefits. Here are some of them:

  • Incredibly rich in antioxidants. Olives are antioxidant powerhouses, providing you with a significant amount of disease fighting benefit. In fact, one particular study found that even eating just leftover pulpy olive residue was able to significantly increase blood levels of glutathione, which is widely regarded as one of the body’s most potent antioxidants. (1)
  • Promotes heart health. Numerous studies have revealed a link between oleic acid (the main type of fatty acid found in olives) and a reduced risk of heart disease and stroke. Oleic acid helps with reducing high blood pressure and regulating LDL and HDL cholesterol, all of which helps to minimize your risk of cardiovascular disease. (2)
  • Boosts bone health. Interestingly enough, there have been several studies conducted that have revealed a link between olives and overall bone health. Animal studies have found that certain bioactive compounds found in both olives and olive oil helps to reduce bone loss. (3)

Keto Olive Alternatives

If you’d rather use something else besides olives in your keto recipes, check out these other substitutes:

  • Capers
  • Sun dried tomatoes
  • Artichoke hearts
  • Mushrooms

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