Is olive oil keto friendly? – Calories, Nutrition and Keto Recipes
Is olive oil Keto-Friendly?
Yes, olive oil is extremely keto-friendly as it is dominated by healthy fats with virtually no carbs or proteins. This makes it perfect for the keto diet which emphasizes a high-fat, low-carb approach to nutrition. The healthy monounsaturated fats found in olive oil not only meet your daily fat requirements but also promote heart health, providing you with additional benefits while following the ketogenic diet.
Nutritional Facts About olive oil
Olive oil holds an excellent nutritional profile coupled with health-promoting antioxidants and anti-inflammatory properties. It’s a rich source of monounsaturated fats, particularly oleic acid, which is associated with reduced risk of heart disease.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 884 | 251 |
| Carbs | 0 | 0 |
| Sugars | 0 | 0 |
| Protein | 0 | 0 |
| Fats | 100g | 28g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
A tablespoon of olive oil, which is a common serving size, weighs approximately 13.5 grams. Always consider this weight while calculating your nutritional intake in a ketogenic diet.
Additional Information About olive oil
Apart from its macro-nutritional profile, olive oil is also rich in vitamin E and K. It contains antioxidants and anti-inflammatory compounds like oleocanthal. It is also known for its oleuropein content, which helps in reducing oxidative stress in the body.
Other Foods To Match With
Olive oil pairs well with a variety of keto-friendly foods. It can be used in salad dressings, drizzled over vegetables for roasting, or for sauteing meats or fish. It also pairs well with cheeses and nuts for an additional fat boost. Besides, it can be a great ingredient with which to make keto sauces or mayo due to its fulfilling and creamy texture.
8 Famous Keto-Friendly Dishes To Try
1. Keto-friendly Greek Salad
Greek salad is an ideal choice for people on a keto diet. Traditionally, it contains tomatoes, cucumbers, olives, feta, and high-quality olive oil. It’s low in carbs but high in antioxidants, heart-healthy fats from the olive oil and cheese, and fibrous vegetables.
2. Keto Italian Dressing
This olive-oil based Italian dressing is packed with zest and flavor, enhancing any keto salad. It’s made of rich olive oil, vinegar, and a blend of Italian herbs. Its ingredients are all low-carb, making it keto-safe, and olive oil boosts healthy fats intake.
3. Keto Pesto Chicken
Pesto Chicken is both keto-friendly and delicious. It’s primarily chicken breast, basil pesto (which includes olive oil), garlic, and cheese. The high-protein chicken and high-fat olive oil make it a perfect dish for those on a ketogenic diet.
4. Keto-friendly Bruschetta Chicken
This variation of the classic Italian dish is made with grilled chicken, fresh tomatoes, basil, and a generous drizzling of olive oil instead of bread. This dish is full of lean protein, fibers, and healthy fats from the olive oil, making it a perfect keto meal.
5. Olive Oil Scrambled Eggs
Scrambled eggs cooked in olive oil is a quick and easy keto-friendly breakfast. This dish provides high protein from the eggs and healthy fats from the olive oil, ensuring you start your day by meeting your dietary goals.
6. Keto Mediterranean Shrimp
Flavored with garlic, lemon, and olive oil, this Mediterranean shrimp dish is keto-friendly and loaded with healthy fats and protein. The dish is quick to prepare, making it ideal for those following a healthy lifestyle on-the-go.
7. Keto-friendly Aioli
A keto-friendly aioli can be prepared using mustard, garlic, lemon juice, and olive oil. It’s a versatile sauce that you can use with a variety of meals. The oil not only provides the necessary fats for your keto diet but also an excellent flavor margin.
8. Keto Zucchini Noodles with Olive Oil
Zucchini noodles sautéed in olive oil is another fantastic dish for the keto diet. This meal is low in carbs and high in healthy fats from the olive oil. The zucchini provides a satisfying bite, making it a perfect low-carb pasta alternative.
Frequently Asked Questions about olive oil and Keto
1. Is olive oil keto-friendly?
Yes, olive oil is keto-friendly. It’s high in healthy monounsaturated fats and has no carbohydrates or protein, which makes it an ideal choice for those following a ketogenic diet. The ketogenic diet emphasizes high-fat and minimal carbohydrate consumption to put the body in a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.
2. How many calories are there in olive oil?
One tablespoon of olive oil contains about 119 calories. As a fat source, olive oil is calorie-dense, but it’s essential to remember that the keto diet emphasizes fat consumption.
3. What is the nutritional composition of olive oil?
Olive oil is prized for its nutritional composition. It is comprised of 100% fat, mainly monounsaturated fatty acids. One tablespoon (15 grams) of olive oil contains roughly 14 grams of fat and no carbohydrates or proteins. The primary fat, oleic acid, has been linked to reduced inflammation and a lower risk of heart disease.
4. Can you cook with olive oil on the keto diet?
Absolutely, you can cook with olive oil on the keto diet. Olive oil is a fantastic choice for cooking, dressing, and marinades. It has a relatively high smoke point, which means it can maintain its nutritional integrity even when heated. Plus, its rich flavor enhances your dishes.
5. What are some easy keto recipes using olive oil?
Olive oil can be used in a variety of keto recipes. Here are a few examples:
– Keto-friendly Salad: For a quick and straightforward keto dish, toss mixed greens with a dressing of olive oil, lemon juice, and your favorite herbs.
– Grilled meats and fish: Olive oil can be used to marinate chicken, beef, or fish before grilling.
– Roasted vegetables: Drizzle olive oil over a mix of your favorite low-carb vegetables, such as broccoli and bell peppers, then roast in the oven for a delicious keto side dish.
– Keto Pesto: Blend fresh basil, garlic, olive oil, Parmesan cheese, and pine nuts for a keto-friendly pesto sauce.
Remember to monitor your portion sizes to avoid consuming excess calories.
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