Is Olive Oil Keto-Friendly?

Is Olive Oil Keto-Friendly?

Looking for keto-friendly foods is already challenging enough for those who follow a keto lifestyle. And while there are "keto-friendly" pack meals out there, they usually contain carbs more than what was advertised. 

Hence, the best solution to avoid this trouble (and to ensure you'll stay in ketosis), is by preparing your meal yourself. 

For a diet made up of about 70% fat, you'll want to make sure that you use the best keto oils. That's because the oil you use can make or break the perfect keto meal!

And so the question pops out: is olive oil keto-friendly?

Nutritional Content of Olive Oil

Olive oil weighing 100 grams contains 884 calories, 100 g fat (14 g saturated fat, 11 g polyunsaturated fat, and 73 g monounsaturated fat), 0 carbs, and 0 protein. 

A tablespoon of olive oil (which is about 13.5 g) has 119 calories, 14 g fat (1.9 g saturated fat, 1.4 g polyunsaturated fat, and 10 g monounsaturated fat), 0 g of carbs, and 0 protein. 

Whereas a teaspoon of olive oil (which is about 4.5 g) is loaded with 40 calories, 4.5 g of fat (0.6 g saturated fat, 0.5 g polyunsaturated fat, and 3.3 g monounsaturated fat), 0 carbs, and 0 protein. 

What Are Some Benefits of Olive Oil?


Olive oil is super rich with healthy monounsaturated fats

Olive oil, as the name implies, is the natural oil from the fruit of the olive tree. The oil is comprised of saturated fat and polyunsaturated fatty acids. 

Polyunsaturated fats help lower both triglyceride levels and blood cholesterol levels.

Two types of polyunsaturated fat are omega-6 and omega-3 fatty acids, which are essential for heart health. 

However, monounsaturated fat is the more dominant fatty acid in olive oil. 73% of olive oil is monounsaturated fat called oleic acid. 

Studies have shown that oleic acid may reduce inflammation. 

Monounsaturated fats are also resistant to high heat, making it an excellent choice for cooking. 

Olive oil is rich in antioxidants

Olive oil (especially the extra virgin variant) contains beneficial fatty acids, along with a healthy dose of vitamins E and K. 

What's more, olive oil is packed with potent antioxidants. Antioxidants can help reduce your risk of chronic diseases like cancer, heart disease, or diabetes. 

Olive oil is excellent for weight loss

Weight gain is caused by consuming excessive amounts of fat. In fact, moderate intake may even help you lose weight. 

A 2006-study has shown that olive oil is not linked to weight gain. 

The Mediterranean diet, which is rich in olive oil, is a proven and effective weight loss program.

Is Olive Oil Keto-Friendly?

Keto-friendly food should be high in fat, moderate in protein, and low in carbs. So, given the nutritional data of olive oil, we can say that it is, indeed, a good and healthy keto-friendly oil. 

It's high in fat, which is precisely what we want in a keto diet. Plus, let's not forget the fact that most of its fat is poly- and monounsaturated fat -- both have favorable effects on the body. 

When on a keto diet, it's essential to get a healthy amount of good fats. And olive oil is undoubtedly a great source of these good fats. 

Ideal Portion for Consuming Olive Oil

Half a cup of olive oil will provide your body with 100 g of fat and 0 g of carbs! 

You can consume it by drinking it (something that is not entirely unheard of). In fact, those who follow the Mediterranean diet make drinking one-fourth of olive oil every morning a part of their routine. 

Or, drizzle a tablespoon or two of olive oil into your keto-friendly salad. It will provide you with 14 g to 30 g of fat. 

You can also combine olive oil with lemon. The combination of the two helps maintain lubricant for digestive mucus, which improves gallbladder function. 

Olive Oil Alternatives

There are lots of keto-friendly alternatives to olive oil. Avocado oil, for example, is a good substitute. You can also opt for Macadamia nut oil.

Both contain a good amount of monounsaturated fats like olive oil and are loaded with the benefits that avocados have. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.