KETO VERDICTYES
Avocado is excellent for keto. With ~1.8g net carbs and ~14.7g fat per 100g, it’s one of the most macro-friendly whole foods for ketogenic diets.
Is Avocado Keto?
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Avocado is excellent for keto. With ~1.8g net carbs and ~14.7g fat per 100g, it’s one of the most macro-friendly whole foods for ketogenic diets.
- Net carbs (100g)1.8g
- Protein (100g)2.7g
- Fat (100g)14.7g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
1.8g
Total Carbs
8.5g
Fiber
6.7g
Protein
2.7g
Fat
14.7g
Calories
160
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Ultra-low net carbs (~1.8g/100g) keep you within strict keto limits
- High monounsaturated fat supports satiety and stable energy
- Fiber (6.7g/100g) helps blunt glycemic impact and supports digestion
- Potassium-rich—helps maintain electrolytes on keto
- Nutrient-dense: vitamins E, K, folate, and carotenoids
- Neutral, creamy flavor pairs well with many keto meals
HEALTH BENEFITS
- Supports heart health via monounsaturated fats
- May improve lipid profile when replacing refined carbs
- Potassium supports healthy blood pressure
- Antioxidants (lutein/zeaxanthin) aid eye health
- Polyphenols and fiber may help reduce inflammation
- Nutrients and fats support brain function
PREPARATION SUGGESTIONS
GUACAMOLE
Mash with lime, salt, cilantro, and a little jalapeno; serve with cucumber or keto-bread crisps.
AVOCADO ‘TOAST’
Top keto-bread or a fried-egg with sliced avocado, chili flakes, and olive-oil.
KETO SMOOTHIE
Blend avocado with almond-milk-unsweetened, mct-oil, and a keto sweetener for a creamy breakfast.
CHOPPED SALAD
Combine avocado with bacon, feta-cheese, and olive-oil vinaigrette over greens.
STUFFED AVOCADO
Fill halves with tuna or egg salad; finish with lemon and black pepper.
GRILLED AVOCADO
Brush with olive-oil, grill cut-side 2–3 minutes, and top with pesto or salsa-fresh.