Eating avocado is a popular choice for those following a keto or low-carb diet. Avocados are low in carbs and high in healthy fats, making them a perfect fit for keto. However, with nearly 300 calories and 30 grams of fat in a medium avocado, some wonder if eating a whole avocado in one sitting could be too much on keto.
How many carbs are in an avocado?
One of the main goals on the keto diet is to limit carb intake, usually to under 50 grams per day. Avocados are remarkably low in carbs compared to other fruits.
Here are the carb counts for various sizes of avocado:
- Small avocado: less than 5 grams of net carbs
- Medium avocado: around 8-12 grams of net carbs
- Large avocado: around 15 grams of net carbs
As you can see, even a large avocado contains just around 15 grams of net carbs, so half or a whole avocado can easily be incorporated into a keto diet.
Avocado nutrition facts
Here is the nutrition breakdown for a medium avocado (around 150 grams):
| Nutrient | Amount |
|---|---|
| Calories | 234 |
| Fat | 21g |
| Protein | 3g |
| Net carbs | 9g |
| Fiber | 7g |
As you can see, over 80% of the calories in an avocado come from fat. This makes avocados a great high-fat, low-carb choice for the ketogenic diet.
Avocado fat content
Since fat makes up the majority of the calories in an avocado, some people worry that eating a whole avocado delivers too much fat for one sitting on a keto or low-carb diet.
A medium avocado contains around 21 grams of fat. The breakdown is:
- Saturated fat: 3g
- Monounsaturated fat: 15g
- Polyunsaturated fat: 3g
As you can see, avocados contain predominantly monounsaturated fats. This type of fat has been linked to several health benefits including reduced inflammation and improved cholesterol levels.
Avocados contain very little saturated fat. Eating some saturated fat on keto is fine, but you’ll want the majority of your fat intake to come from unsaturated sources like avocado.
Are avocados keto friendly?
Due to their stellar nutritional profile, avocados are highly keto friendly:
- Low in carbs
- High in fat
- Rich in vitamins and minerals
- High in fiber
- Contain beneficial fats
- Versatile and easy to incorporate into keto diet
As long as they fit within your daily carb limit, avocados can be enjoyed freely on a ketogenic diet.
Benefits of avocados on keto
Eating avocados comes with several benefits that may be particularly helpful on the high-fat, low-carb keto diet.
May improve cholesterol levels
Several studies have found that eating avocado can improve cholesterol levels, including lowering LDL “bad” cholesterol and raising HDL “good” cholesterol (1, 2).
Some experts believe this is due to the high concentration of monounsaturated fats in avocados. Given the high amount of fat in the keto diet, optimizing cholesterol levels is an important consideration.
Can promote weight loss
Although high in fat and calories, some research shows that eating avocado may support weight loss. One study found that eating avocado with meals can increase feelings of satiety and satisfaction, making you less likely to overeat (3).
The monounsaturated fats and fiber in avocado may also boost fat burning and calorie burning, further aiding weight loss (4).
May reduce inflammation
Chronic inflammation is linked to numerous health issues. Studies suggest the antioxidants and healthy fats in avocado may help reduce inflammation in the body (5).
Helps manage blood sugar
The fiber and healthy fats in avocado make it a smart choice for regulating blood sugar levels, especially for people with insulin resistance or diabetes.
One study found that adding half an avocado to a meal reduced insulin spikes and blood sugar levels after eating (6).
Potential downsides of eating too much avocado
Eating a whole avocado is unlikely to cause problems for most people following a keto or low-carb diet. However, there are a few potential downsides to overdoing it on the avocado front.
Could slow down weight loss
If weight loss is your goal, eating giant amounts of avocado may end up slowing down your progress. At nearly 300 calories and 30 grams of fat per avocado, they are very calorie dense.
Pay attention to your calorie intake if trying to lose weight, and moderate your avocado portions if needed.
May provide too many omega-6 fats
Avocados contain more omega-6 polyunsaturated fats than is ideal on keto. Consuming too many omega-6s compared to anti-inflammatory omega-3s may cause problems for some people.
Keep an eye on your omega-6 intake from sources like avocado, nuts, and seeds to make sure it’s not excessive.
Could trigger migraines
Some people report getting headaches or migraines after eating avocado. The high amount of histamines in avocados may be to blame. Consider reducing avocado intake if you experience this effect.
Is a whole avocado too much on keto?
At the end of the day, whether or not eating a whole avocado in one sitting is “too much” comes down to your individual needs and goals.
Here are some general guidelines:
- If you are trying to limit calories and lose weight quickly, a whole avocado may be too much.
- If you need to restrict carbs to 20g net carbs or less per day, half an avocado may be a better option.
- If you experience migraines after eating avocado, a whole one could trigger symptoms.
- If you have diabetes or issues managing blood sugar, be mindful of portion size.
On the other hand, a whole avocado may be fine in many circumstances:
- If you are eating a very low-carb keto diet, an avocado fits easily into carb intake.
- If you follow a calorie-unrestricted version of keto, calories are less of a concern.
- If your body tolerates the fat content without problems, the fat is not an issue.
- If you need to increase calories to meet your daily needs, the high amount of fat and calories in an avocado makes it a good choice.
Tips for picking and eating avocados on keto
Follow these tips to choose ripe, delicious avocados and incorporate them into your keto diet:
- Choose avocados that feel slightly soft when gently squeezed but are not mushy.
- Let firm avocados ripen at room temperature before eating.
- Prevent cut avocados from browning by spraying with lemon juice or storing in an airtight container.
- Use avocado in smoothies, salads, wraps, desserts, sandwiches, soups and more.
- Mash avocado and combine with herbs, lime, salt and spices for quick guacamole.
- Mix avocado with Greek yogurt for a creamy, high-fat dip or dressing.
Should you eat a whole avocado a day on keto?
With all the benefits avocados provide, you may be wondering if you should eat one whole avocado every day on keto.
There are several factors to consider here:
- At nearly 300 calories each, eating a whole avocado daily could lead to excessive calorie intake if you’re trying to lose weight.
- The net carbs from a whole avocado may not fit into more restrictive keto diets of 20-30 grams of net carbs per day.
- Consuming large amounts of omega-6 fat daily from avocados may not be ideal.
That being said, eating a whole avocado per day could be fine if:
- You follow a higher calorie version of keto without calorie counting.
- Your net carb limit is around 50 grams per day.
- Your body handles the fat content without problems.
- You have a health or medical need for the nutrients avocados provide.
In most cases, limiting avocado to 1/2 to 1 whole fruit per day, along with other keto-friendly foods, is a better approach. Pay attention to your body, calorie needs, and keto macros to determine what fits best with your goals.
Keto avocado recipes
Avocados can be used in many delicious keto recipes. Here are some popular ways to enjoy avocado on a ketogenic diet:
Keto avocado egg salad
Mash avocado and mix with chopped hard boiled eggs, Dijon mustard, lemon juice and your favorite seasonings for a creamy, low-carb egg salad.
Keto avocado chocolate pudding
Blend together avocado, cocoa powder, coconut milk, vanilla, and sweetener for a rich keto chocolate pudding.
Keto avocado lime pie
For a cool, creamy pie, blend avocado with lime juice and stevia, then pour into a pre-baked keto crust.
Loaded keto avocado fries
Coat avocado wedges in seasoning, then bake or air fry until crispy. Top with bacon, cheese, ranch and hot sauce for an awesome low-carb snack.
Should you eat avocado before or after a workout on keto?
Avocados can be a smart addition both before and after a workout on keto. Here’s a comparison:
Before workout
Benefits:
- Healthy fats provide sustained energy for your workout.
- Fiber stabilizes blood sugar during exercise.
- Nutrients support workout recovery.
Considerations:
- Fat takes longer to digest, so allow 2-3 hours for digestion before your workout.
- Higher calories and carbs limit portion size.
After workout
Benefits:
- Helps replenish electrolytes lost in sweat.
- Protein aids muscle repair and recovery.
- Carbs help restore glycogen stores.
Considerations:
- Eat within 45 minutes post-workout to maximize benefits.
- Combine with protein source for muscle recovery.
In general, having a keto-friendly meal containing healthy fats, some protein and a small amount of carbs is ideal for both pre and post-workout. A small amount of avocado can fit well into both scenarios.
Avocado FAQs
Are avocados high in carbs?
No, avocados are very low in carbohydrates compared to other fruits. A medium avocado has around 12 grams of carbs, much of which is fiber. Their low carb content makes them perfect for keto.
Can you eat avocado on keto?
Yes! Avocados are one of the best foods to eat on keto due to their low carb content, high fat, and rich nutrient profile. As long as you account for the net carbs, avocado can definitely be part of a ketogenic diet.
Do avocados stall weight loss on keto?
Avocados are unlikely to stall weight loss, however, overeating them could. Because avocados are high in calories and fat, large portions will increase calorie intake significantly. As long as you moderate portions and account for the calories, avocado can support weight loss.
How do you ripen an avocado quickly?
To ripen avocados quickly, place them in a paper bag along with an apple or banana for 24-48 hours. The ethylene gas from the fruit will help soften and ripen the avocado. You can also use the oven or microwave method, but this affects the texture.
Is avocado high in carbs?
No, avocado is low in net carbohydrates. A medium avocado contains around 12 grams total carbs, however, with 7 grams from fiber. The net carb count is only around 5 grams per medium avocado, which fits into keto diets.
The bottom line
Eating a whole avocado at once is not necessarily too much on keto. Thanks to its stellar nutrition profile and keto-friendly macronutrients, avocado can be an optimal food for low-carb and keto diets.
Pay attention to your individual carb limit, calorie needs, and how your body responds to determine appropriate avocado portions. While a whole avocado may work fine in many cases, limiting intake to 1/2 to 1 avocado daily is best for most people following a keto diet.
