Are Olives Keto: Everything You Need To Know

If you’ve ever taken the keto diet, you might be wondering what the heck you can eat for your dinner. It is a very restrictive diet, as you will basically have to eliminate all carbs from your regular palette. However, there is no reason to despair, there are plenty of snacks that you can have on keto.

One thing that you might be reluctant to give up is olives. These delicious salty vegetables go great in a lot of recipes including pasta and spaghetti. They also go well as an appetizer, creating a salty tongue stimulant for the meal to come.

Luckily for anyone on keto, these little snacks are just perfect for a keto diet. They contain a lot of salt, so you won’t want to wolf down too many if you are having problems with your sodium intake.

So how many olives can you have and still stick within your keto diet? What other snack foods are there for people who are steering clear of the carbs? What is a keto diet exactly and how can you expect it to affect you? What are the potential negative effects of keto?

Well, if you want answers to all these questions and then some, we would recommend that you keep reading. We’ll give you the entire nutritional profile of the olive and whether or not you can fit it in with your keto diet.

Are Olives Good For Keto?

Thankfully for you Italian food lovers, olives are very keto friendly. They contain very little carbs, coming with a large amount of fat and a moderate amount of protein. They are also very high in salt, as anyone who has ever tasted one will attest to.

They also come with 1.4 milligrams of dietary fiber, which will be very good for regulating the digestive system and maintaining healthy bowel movements. These olives are very good for your immune system too, coming with plenty of healthy antioxidants that will definitely help you fight off certain diseases.

If you do want to fill up on snacks during your keto diet, then olives really are a great place to start. We would also recommend that you mix it up with some nuts and other pulses, as these will be really good brain food for you.

What Snacks Are Good On Keto?

There are plenty of things that you can enjoy on a keto diet, all of them containing not just healthy fats and proteins, but also a wonderful amount of taste and flavor. Here are just a few things that you can pick up from your local convenience store:


These are great because they contain a high amount of fats. They are also very rich in short chain omega 3 oils, so they work wonders for your brain and joint health. You can also have nut butters, although the processed nut butters like almond and cashew do contain a large amount of carbs, so try and get the natural versions.


Another great source of healthy brain food, these things will really help with your mental health. If you eat this in moderation, you’ll quickly notice a boost in your mood, as well as the health and lubrication of your joints.


Another rich source of very healthy fats, these vegetables are delicious and very versatile. You can add this to a salad brimming with vegetables, chopping it up and having it in portions. This goes very well with spinach, kale and other fruits and nuts.

Avocados are also very rich in vitamin C, which will help the body’s natural ability to absorb iron. You can also enjoy this food whole, simply cut it in half, peel off the rind and enjoy it with a little bit of sea salt sprinkled on top.


As mentioned above, this food is very low on carbs and high on fats. You can enjoy this with protein rich meats like bacon or chicken or you can even cook them into an omelette.

The only thing you’ll have to be careful of is if you have a sodium intake issue. This means that you might only be able to have a limited intake of sodium, so make sure that you weigh out your olives carefully before eating them.

What Is The Keto Diet?

The keto diet is when you have a majority intake of fats, a moderate amount of protein and a very low level of carbs. In terms of specific weight measurements, you should aim to make sure that half of your diet is taken up with vegetables. You can pretty much pile as many vegetables on your plate as possible without breaking your keto rules.

Once you have done this, your body will enter a state of ketosis, which is when your liver starts producing ketones, which will start consuming all the excess fat in your body.

What Side Effects Can You Have On Keto?

There are a few noticeable side effects of the keto diet, some of which are worse than others. Look out for the following to see if your body has entered a state of ketosis:

  • Brain fog – you’re thinking might get slightly foggy during the first few weeks of keto, but it will soon dissipate and you might actually find that your thoughts are clearer.
  • Stomach discomfort – this will also dissipate within a few weeks as your body gets used to the decreased levels of calories.
  • Increased hunger – this obviously comes as part of the territory with increased fasting.
  • Fatigue during exercise – this is because your body is struggling to work on a lower level of energy. This will also disappear after a few weeks as your body adjusts.