Avocado Overview
Avocados are nutrient-dense fruits rich in heart-healthy monounsaturated fats, fiber, and over 20 vitamins and minerals. Unlike most fruits, avocados are low in sugar and high in fat, making them uniquely versatile for various dietary approaches.
Why Avocado Helps With Ketogenic Diet
The ketogenic diet shifts your body from burning glucose to burning fat for fuel. Success on keto requires choosing foods very low in carbohydrates while high in healthy fats and moderate in protein.
Avocado Nutrition Facts
Per 100g (about 2/3 of a medium avocado)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 | — |
| Protein | 2g | 4% |
| Total Carbohydrates | 8.5g | 3% |
| Dietary Fiber | 6.7g | 24% |
| Sugar | g | — |
| Total Fat | 14.7g | 19% |
| magnesium | 29mg | 7% |
| potassium | 485mg | 10% |
| vitaminC | 10mg | 11% |
| vitaminE | 2.1mg | 14% |
| vitaminK | 21µg | 17.5% |
| folate | 81µg | 20% |
| vitaminB6 | 0.26mg | 15% |
| copper | 0.19mg | 21% |
GI: 15 ()
Key Nutrients in Avocado for Ketogenic Diet
Potassium
485mgSupports ketogenic diet by providing essential potassium
Magnesium
29mgSupports ketogenic diet by providing essential magnesium
Best Ways to Eat Avocado for Ketogenic Diet
- Fresh in salads for maximum nutrients
- Mashed as guacamole with lime
- Blended into smoothies for creaminess
- Sliced on toast with eggs
- As a mayo substitute in sandwiches
Pro Tip:
During the first week of keto, increase sodium intake to 3-5g daily to prevent electrolyte imbalances that cause 'keto flu' symptoms like headaches and fatigue.
Avocado Health Benefits
- Supports heart health by improving cholesterol levels
- Promotes healthy weight management through satiety
- Enhances nutrient absorption from other foods
- Provides antioxidants for eye health
- Supports healthy digestion with fiber
Important Considerations
- High in calories—practice portion control
- May interact with blood thinners (vitamin K)
- Latex-fruit syndrome: those allergic to latex may react to avocado
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