Is Olive Oil Good for Keto Diet? Best Olive Oil for Keto

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Keto or ketogenic diet centers on fat which supplies as much as 90% of daily calories. This is unlike other low-carb diets which focus on protein. Instead of depending on sugar that comes from carbs coming from grains, vegetables, legumes, and fruits, keto relies on ketone bodies, a different type of fuel that the body produces from stored fat (source: Harvard medical school).

While many nuts and seeds are excellent choices for keto because they are rich in fat, fiber, and low in carbs, you may still wonder whether olive oil good for keto too.

So after doing some research, I will explain whether olive oil is suitable for the keto diet.

How Many Carbs are in Olive Oil?

If you want to define whether olive oil or other products is good for keto, the most important thing is to clarify carbs or carbohydrates amount in it.

Olive oil containsper 1-tablespoon (15 grams) serving
Calories 119 kcal
Total Fat:13.5 grams
– Saturated Fat1.9 grams
– Monounsaturated Fatty Acids9.9 grams
– Polyunsaturated Fat1.4 grams
Carbs0 grams
Fiber0 grams
Sugars0 grams
Protein0 grams
Olive oil nutritional value per 1 tbsp serving (source: FDC USDA)

While olive oil doesn’t hold any carbs, you can consider using it in your keto plan without a doubt.  

It also contains sodium, vitamin E, vitamin K, calcium, potassium, as well as polyphenols, tocopherols, phytosterols, squalene, and terpenic acids and other antioxidants. Read more about Greek olive oil nutrition and calories.

olive oil for keto nutrition
Olive oil nutritional value and calories

SUMMARY

Olive oil doesn’t contain carbs but is rich in healthy fats. Though it is considered suitable for keto diet.

Is Olive Oil Good for Keto?

A single 1-tablespoon (15 grams) serving of olive oil doesn’t contain any carbs but is rich in healthy monounsaturated fats (9.9 grams), so you can add it to the keto diet as long as you cautiously plan the other foods you eat.

You should be mindful of other products made with olive oil, as desserts like olive oil cake, cookies, and other dishes such as pasta or flatbread, that use this ingredient are often high in carbs.

As such, it’s safest to stick with raw olive oil that’s made from olive juice and use with other ingredients low in carbs.

How Much Olive Oil per Day on Keto?

If you have chosen keto for weight loss, it’s a good idea to stick to a small portion size of 2 tablespoons (30 grams) and limit how often you eat olive oil. That’s because olive oil is highly rich in calories for a fairly small serving size.

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Best Olive Oil for Keto

For the keto diet, you want to use the best quality olive oil which is extra virgin olive oil. It is pure, cold-pressed olive oil, allowing the fruity flavor of olive juice to truly shine through.

Extra virgin olive oil is rich in healthy monounsaturated fats and vitamins, has more antioxidants and bioactive compounds making it healthier than other oils.

One of the best brands of extra virgin olive oil for keto is Kalamata’s olive oil. This oil is produced in the Kalamata region in Greece and has PDO status which defines specific oil characteristics and quality standards.

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Whichever best olive oil you choose, all these are rich in calories, so you should consume them in moderation if weight loss is your goal.

SUMMARY

Quality olive oil fits the keto diet as long as you eat it in moderation and plan out your other foods. Extra virgin olive oil is the highest grade among oils which is loaded with healthy fats, vitamins, and antioxidants beneficial for your wellbeing.

What Foods are Good to Eat with Olive Oil on Keto?

Because the keto food plan has such a high-fat requirement, keto supporters must eat fat at each meal. The good news, you can use olive oil with almost every ingredient suitable for keto and it will add distinct and fruity flavor.

A good source of healthy unsaturated fats comes from eating nuts, seeds and avocados, and tofu. Easily you can mix all these ingredients with 1 tablespoon of olive oil and get amazing salads for your lunch.

Also, olive oil goes very well with leafy greens such as kale or spinach, broccoli, asparagus, cauliflower, cabbage, eggplants, Brussels sprouts, onions, garlic, mushrooms, cucumber, celery, and squashes. All these vegetables are low in carbs, high in fiber, and suitable for keto.

Furthermore, you can drizzle fish and shellfish with olive oil and get a great combination for keto meals.

Finally, you can mix various ingredients with olive oil and produce amazing salads or main dishes, including eggs, brie, halloumi, Greek yogurt, feta, cottage cheese, and other products.

healthiest Kalamata olives uses and benefits by Oliviada
Kalamata olive oil is one of the healthiest oils and is suitable for keto

Final Thoughts

Olive oil doesn’t have carbs, is rich in healthy fats, and is suitable for keto.

You can enjoy olive oil on the keto diet as long as you keep your intake in check and plan out your other food choices. Search for a premium or high-quality extra virgin olive oil which is the better choice in terms of purity, nutritional value, and flavor. One of the best quality olive oils is Kalamata extra virgin olive oil. 

Overall, you should use olive oil in moderation due to its high-calorie count. And it’s best to consult your nutritionist or health specialist if you want to include olive oil in your diet.

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