Can I eat black olives on keto?

In this article, we are going to discuss and answer the question “Can I eat black olives on keto?”. I will also show the nutritional information of olives and olive oil. I will add ways you can add olives to your dish and the fat content of olives. In addition to that, I will include the health benefits of olive oil and the vitamins it includes.

Can I eat black olives on keto?

Yes. In fact you can definitely eat olives on a  keto diet. Olive calories come mostly from olives. In 100 grams there are 6.06 grams of carbs and 3 grams of net carbs. Black olives are low in carbs and keto suitable.

What are olives?

Olives grow on trees just like fruits. Olives are part of a group of fruits called drupes, they include mangoes, cherries, almonds, and pistachios. Drupes are stone fruits. 

They are rich in vitamin E, an antioxidant that would eliminate free radicals. Olives start with a green color and turn black when they are ripe. Some olives, however, stay green even when they are ripe. Olive oil is a staple in the Mediterranean diet.

What is the nutritional information about black olives?

Olives are a nutritious food that is rich in vitamins and minerals. In 100 grams of olives it contains the following:

  • Calories 105 kcal
  • Carbs 6.06 grams
  • Protein 0.88 grams
  • Total fat  9.54 grams
  • Saturated fat 1.263 grams
  • Trans fat 0 grams
  • Polyunsaturated Fat 0.814 gram
  • Monounsaturated Fat 7.043 grams
  • Cholesterol 0 grams
  • Sodium 880 milligrams
  • Dietary fiber 3 grams
  • Sugar 0 grams
  • Calcium 90mg (7% of DV)
  • Iron 3.31 milligrams (18% of DV)
  • Potassium 8 milligrams ( 0% of DV)
  • Vitamin A 19 mcg  (2% of DV)
  • Vitamin C 1 milligrams (1% of DV)

DV is the percent daily value of a nutrient serving you are getting based on 2000 calories.

What is the fat content of olives?

Olives are rich in oleic acid with a bit under 75 percent. It contains more monounsaturated fatty acids than polyunsaturated fatty acids.

Oleic acid has a lot of health benefits. It works against inflammation in the body. It lowers LDL cholesterol, blood pressure, and triglyceride which protect heart health. 

How can I incorporate olives into my dishes?

Olives can be added to multiple dishes. You can add them to salads. It gives a great taste to the salad and increases your fat intake which is much needed on keto diets. You can add olives on top of greek salads as well.

You can make cauliflower pizza and add some olives on top of it. By replacing the high carbs pizza crust with cauliflower crust it reduces the carbs majorly in your pizza. So you can enjoy it guilt-free. You can find the recipe here.

What about olive oil?

You can still have olive oil on your keto diet. It is healthy and rich in antioxidants. Getting the oil out of olives removes the carbs completely. In one tablespoon serving it contains calories 119 kcal, fat 14 grams, carbs 0 grams, and protein 0 grams. 

It is better to get your olive oil like extra virgin olive oil. This basically means it is the highest quality of olive oil out there. 

The oil is extracted from the olives and made into olive oil, without the added chemicals or heat involved. Regular olive oil uses heat and is processed. Extra virgin olive oil is as natural and as healthy as it can get. It is rich in vitamin E and vitamin K. 

Vitamin E is beneficial to your vision, blood, brain, and skin. It has a protective effect against free radicals. These free radicals are set to increase the aging of cells and are considered harmful to the body. 

Free radicals come from tobacco smoke, radiation, or the natural process of breaking down food in the body. Some research shows the benefits of Vitamin E in delaying Alzheimer’s disease. It also improves the symptoms of liver disease.

Vitamin K is good for the blood clotting process. It helps prevent excessive bleeding in the body. It also has a role in building healthy bones. 

Vitamin K has a role in reducing the hardening of the arteries of the heart. Something that would contribute to many heart diseases.

Conclusion

In this article, we discussed and answered the question “Can I eat black olives on keto?”. I also showed the nutritional information of olives and olive oil. I added ways you can add olives to your dish and the fat content of olives. In addition to that, I included the health benefits of olive oil and the vitamins it includes.

References 

Calories in 100 g of Black Olives and Nutrition Facts (fatsecret.com)

https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144