Is Olive oil keto?
Keto-friendly 0 g net carbs per one tablespoon (13.5 g) — 0% of a 20 g keto day.
Short answer: Yes. One tablespoon (13.5 g) of olive oil: 0 g net carbs — 0% of a strict 20 g keto day — with 13.5 g fat and 0 g protein.
Log olive oil in KetoraFree. Weigh it once and Ketora remembers your portion.
Olive oil is pure fat with no carbohydrate. Extra virgin is best for dressings and moderate-heat cooking.
How olive oil fits a keto carb budget
Olive oil has no meaningful net carbs, so it does not use your carb budget at all — the limit that matters is energy.
Worked example. 13.5 g of olive oil = 0 g total carbs − 0 g fibre = 0 g net carbs, 13.5 g fat, 0 g protein and 119 kcal.
Buying a packaged or flavoured olive oil product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per one tablespoon (13.5 g) |
|---|---|---|
| Calories | 884 kcal | 119 kcal |
| Fat | 100 g | 13.5 g |
| Protein | 0 g | 0 g |
| Total carbohydrate | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Net carbs | 0 g | 0 g |
Where the energy comes from:
How to eat olive oil on keto
- A tablespoon is about 120 kcal — measure it when weight loss stalls.
Keto recipes with olive oil
- Zucchini Noodles with Garlic and Parmesan
- Lemon Butter Salmon with Asparagus
- Keto Tuna Salad
- Keto Cobb Salad
- Roasted Brussels Sprouts with Bacon
- Keto Shakshuka
- Keto Zucchini Lasagna
- Parmesan Zucchini Fries
- Almond Flour and Flax Keto Crackers
- Keto Jambalaya with Cauliflower Rice
- Keto Chicken Enchiladas
Compared with other cooking fats
Olive oil ranks #1 of 4 cooking fats in our database by net carbs per 100 g (lowest first). Pure fat, no carbs — portion size decides how they affect your energy intake.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Coconut oil | 0 g | 0 g |
| Butter | 0.1 g | 0 g |
| Coconut milk (canned, full-fat) | 2.8 g | 1.7 g |
See all cooking fats ranked by net carbs →
Frequently asked questions
How many net carbs are in olive oil?
Olive oil has about 0 g of net carbs per 100 g (0 g total carbohydrate minus 0 g fibre), and about 0 g per one tablespoon (13.5 g).
Can you eat olive oil on keto?
Yes. A typical serving uses 0% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.