Top Olives for Keto Snacking

Introduction

Looking for a satisfyingly salty, low-carb snack that fits perfectly into your keto lifestyle? Olives are a top contender. Packed with healthy fats, rich flavor, and a host of nutrients, olives are one of the best grab-and-go options for anyone following a ketogenic diet. With a variety of types—from briny green Castelvetrano to robust Kalamata—there’s an olive for every keto snacker’s palate.

Why Olives Make the Perfect Keto Snack

Olives aren’t just delicious—they check all the boxes for keto snacking: they’re low in carbs, high in good fats, and full of flavor. Enjoy them straight from the jar, mix into salads, or skewer with cheese and meats for a nutrient-dense bite. Their pre-portioned nature makes them a crowd-pleaser at parties and a fuss-free snack on busy days.

The Best Olives for Keto Dieters

Here’s a roundup of the top olives to include in your ketogenic snacking routine:

• Castelvetrano Olives: Mild, buttery, and pleasantly crisp, these bright green olives are lower in sodium and have around 2g net carbs per serving.
• Kalamata Olives: With their dark purple hue and meaty texture, Kalamatas are higher in healthy monounsaturated fats and provide about 2-3g net carbs per serving.
• Manzanilla Olives: Classic green Spanish olives, often stuffed with pimentos, have a bright, tangy flavor with only 1g net carb per serving.
• Black Ripe Olives: Mild and crowd-friendly, these have a softer texture and a mellow taste, with less than 1g net carb per serving.
• Niçoise Olives: Petite, dark, and intensely flavored, these French olives are excellent for adding depth to keto salads and contain about 1g net carb per serving.
• Gaeta Olives: Wrinkled Italian olives with a fruity, robust flavor profile and around 1g net carb per serving.

💡Meal Planning Tip: Save this snack idea to automatically generate a shopping list with olives and add-ons sorted by store section—making keto snacking and weekly grocery trips simple and organized.

Instructions

1. Drain the olives and rinse if desired to reduce excess brine or sodium.
2. If marinating, combine olives with a drizzle of olive oil, chopped fresh herbs, citrus zest, or chili flakes. Toss to combine.
3. Let marinated olives rest in the refrigerator for at least 30 minutes for optimal flavor (optional).
4. Serve chilled or at room temperature as a quick snack or appetizer.

Weekly Meal Planning

Integrate olives into your weekly meal prep—they pair beautifully with cheese boards, salads, or as a stand-alone snack. Save and organize this snack in your weekly menu to auto-generate smart shopping lists, calculating exactly how many olives and ingredients you’ll need and preventing duplicate purchases.

Planning Benefits:

• Calculates total ounces or jars needed for your planned snacks and meals
• Consolidates ingredients across all your selected recipes
• Organizes everything by grocery store section for speedy shopping
• Reduces unnecessary extras and keeps your keto snack stash fresh

Pro tip: Sync your keto meal prep with other low-carb recipes to see overlapping ingredients—like olive oil or herbs—making it easy to stock your pantry without overbuying.

Nutrition and Serving Size

A typical serving is 5–7 olives, providing 35–55 calories, less than 1–3g net carbs, and 3–5g of healthy fats. The exact values will depend on the olive type and any added ingredients.

Conclusion: Your Go-To Keto Snack

Olives are not only keto-friendly—they’re delicious, convenient, and endlessly customizable. Add them to your meal plan for a reliable healthy snack that satisfies the urge for something salty and savory, without breaking your carb budget.

Cook and Prep Times

Prep Time: 5 minutes
Marinating Time (optional): 30 minutes
Total Time: 5–35 minutes