Carbs In Avocados: Calories And Nutrition

Published October 03, 2019
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

carbs-in-avocados
<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"Carbs In Avocados: Calories And Nutrition", "datePublished":"October 03, 2019", "description":"With only 3 net carbs per serving, the carb content of avocados makes them a perfect fit for low carb diets. Here’s this superfood’s health benefits and nutrition facts.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/08/avocados-line-multiple-halved-green-thumbnail-0251.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">Avocados: Calories and Nutrition</a></li> <li><a href="#section2">Are Avocados “Heart Healthy”?</a></li> <li><a href="#section3">Can You Eat Avocados on a Low Carb Diet?</a></li> <li><a href="#section4">Are Avocados Good for Ketosis?</a></li> <li><a href="#section5">Carbs in Avocados—Wrapping Up</a></li> </ul> </div> <section> <p>Avocados are one of the only fruits that has a higher fat content than carbs as its primary macronutrient. And with only 3 net carbs per serving, the amount of carbs in avocados still makes them a perfect fit for low carb diets. </p> <p>That’s not even counting the abundance of fiber, vitamins, and minerals found in this <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-superfoods-top-7-for-your-keto-diet" rel="noreferrer">superfood</a>.</p> <p>The amount of carbs in an avocado are low enough that you could eat a few servings daily and have no trouble <a target="_blank" href="https://www.warriormade.com/content/diet/87-things-to-avoid-on-the-keto-diet" rel="noreferrer">staying in ketosis</a>. </p> <p>In fact, avocados might be a great idea for your health!</p> <p>In this article we’ll look at everything you need to know about the nutrition of avocados, what makes them heart healthy, and how avocados fit into a balanced low carb diet like the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide-to-keto" rel="noreferrer">ketogenic diet</a>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/whole-green-avocados-0251.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/whole-green-avocados-0251.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/whole-green-avocados-0251.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/whole-green-avocados-LR-0251.jpg" class="img-fluid" alt="whole-green-avocados"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Avocados: Calories and nutrition</h2> <p>A serving (about one-third of a medium-sized avocado) contains 80 calories <sup>1</sup>. </p> <p>The <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">macronutrient</a> and caloric breakdown of a whole, medium-sized avocado looks like this <sup>1</sup>:</p> <ul> <li>240 calories</li> <li>24 grams of fat (15 grams of which are monounsaturated and heart-healthy)</li> <li>12 grams of carbohydrates</li> <li>3 grams of protein</li> <li>3 grams of <a target="_blank" href="https://www.warriormade.com/content/diet/keto-fiber-foods-5-fiber-rich-foods-to-add" rel="noreferrer">fiber</a></li> </ul> <p>Avocados are also packed with vitamins and minerals. Besides calories from fat and a good dose of fiber, one medium-sized avocado also contains <sup>1</sup>:</p> <ul> <li>Vitamin K (30% daily value)</li> <li>Riboflavin (24% daily value)</li> <li>Thiamin (12% daily value)</li> <li>Niacin (24% daily value)</li> <li>Vitamin B6 (18% daily value)</li> <li>Folate (30% daily value)</li> <li>Pantothenic Acid (30% daily value)</li> <li>Copper (30% daily value)</li> </ul> <p>Avocados also contain smaller amounts of phosphorus, magnesium, zinc, iron, and manganese. But did you know, they are actually a better source of potassium than bananas, an essential mineral most people don’t get enough of <sup>2</sup>?</p> <p>No wonder so many health professionals are starting to call avocados a true <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-superfoods-top-7-for-your-keto-diet/" rel="noreferrer">superfood</a>!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Are avocados “heart healthy”?","acceptedAnswer":{"@type":"Answer","text":"Yes! Avocados are considered “heart healthy” because they are the only fruit that contains monounsaturated fats.\n\nAlso found in olive oil and nuts, monounsaturated fats have been proven to improve heart health and may even reduce your risk of dying from diseases like metabolic syndrome.\n\nAnd as long as you’re counting macronutrients and not eating too many calories, monounsaturated fats may even help you lose weight by keeping you full while your BMR (the number of calories you burn at rest) stays elevated."}}]}</script> <h2>Are avocados “heart healthy”?</h2> <p>Yes! Avocados are considered “heart healthy” because they are the only fruit that contains monounsaturated fats <sup>1</sup>.</p> <p>Also found in olive oil and nuts, monounsaturated fats have been proven to improve heart health and may even reduce your risk of dying from diseases like metabolic syndrome <sup>3</sup> <sup>4</sup>.</p> <p>And as long as you’re <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">counting macronutrients</a> and not eating too many calories, monounsaturated fats may even help you lose weight by keeping you full while your BMR (the number of calories you burn at rest) stays elevated <sup>5</sup> <sup>6</sup>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/halved-avocado-cutting-board-prep-0251.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/halved-avocado-cutting-board-prep-0251.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/halved-avocado-cutting-board-prep-0251.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/halved-avocado-cutting-board-prep-LR-0251.jpg" class="img-fluid" alt="halved-avocado-cutting-board"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Can you eat avocados on a low carb diet?","acceptedAnswer":{"@type":"Answer","text":"Definitely. There are some carbohydrates in avocado, but even a whole avocado only has 12 grams of carbs. That’s just 25 percent of your daily intake on the ketogenic diet."}}]}</script> <h2>Can you eat avocados on a low carb diet?</h2> <p>Definitely. There are <i>some</i> carbohydrates in avocado, but even a whole avocado only has 12 grams of carbs. That’s just 25 percent of your daily intake on the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide-to-keto" rel="noreferrer">ketogenic diet</a>.</p> <h3>How many net carbs are in an avocado?</h3> <p>Some low carb diets like <a target="_blank" href="https://www.warriormade.com/content/diet/atkins-vs-keto-a-side-by-side-comparison" rel="noreferrer">Atkins</a> calculate <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-net-carbs-how-do-you-calculate" rel="noreferrer">net carbs</a>. Net carbohydrates take into account carbs and fiber, subtracting fiber from the total number of carbs.</p> <p>For example, a protein bar made for low carb diets might have 30 grams of carbs in it. But it might be offset by 25 grams of fiber, leaving it with only 5 grams of net carbs.</p> <p>Medium-sized avocados, therefore, have 9 grams of net carbs. One serving has only 3 grams of net carbs.</p> <p>Keep in mind that net carbs isn’t officially recognized by health experts <sup>7</sup>.The idea behind calculating net carbs is that fiber slows the absorption of carbohydrates, preventing blood sugar from spiking.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-salad-mix-bowl-onion-cucumber-0251.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-salad-mix-bowl-onion-cucumber-0251.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-salad-mix-bowl-onion-cucumber-0251.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/avocado-salad-mix-bowl-onion-cucumber-LR-0251.jpg" class="img-fluid" alt="avocado-salad-mix-bowl-onion-cucumber"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Are avocados good for ketosis?","acceptedAnswer":{"@type":"Answer","text":"There aren’t many foods better than avocados for staying in or getting into ketosis. Plenty of foods have lots of fat and fewer carbs, but almost none offer the micronutrient and fiber that avocados have.\n\nAvocados also work well on the ketogenic diet because they pair well with so many other keto-friendly foods. You can put them on salads, pair them with bacon and eggs at breakfast, or eat them straight with some lemon and sea salt for a yummy snack."}}]}</script> <h2>Are avocados good for ketosis?</h2> <p>There aren’t many foods better than avocados for <a target="_blank" href="https://www.warriormade.com/content/diet/87-things-to-avoid-on-the-keto-diet" rel="noreferrer">staying in</a> or getting into ketosis. Plenty of foods have lots of fat and fewer carbs, but almost none offer the <a target="_blank" href="https://www.warriormade.com/content/diet/keto-micronutrients-why-they-are-important" rel="noreferrer">micronutrient</a> and <a target="_blank" href="https://www.warriormade.com/content/diet/keto-fiber-foods-5-fiber-rich-foods-to-add" rel="noreferrer">fiber</a> that avocados have.</p> <p>Avocados also work well on the ketogenic diet because they pair well with so many other keto-friendly foods. You can put them on salads, pair them with <a target="_blank" href="https://www.warriormade.com/content/diet/avocado-bacon-and-eggs" rel="noreferrer">bacon and eggs</a> at breakfast, or eat them straight with some lemon and sea salt for a yummy snack.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Carbs in avocados—wrapping up</h2> <p>The nutrition and macronutrient profile in avocados makes them perfect for a low carb diet. If you’re on the keto diet, avocado could (and probably should) be a staple of your diet. </p> <p>After all, the monounsaturated fats found in avocado may help you reach those <a target="_blank" href="https://www.warriormade.com" rel="noreferrer">weight loss goals</a> even faster!</p> <h3>Resources</h3> <ol> <li><a target="_blank" href="https://www.californiaavocado.com/nutrition/nutrients" rel="nofollow noreferrer">Avocado Nutritional Information</a></li> <li><a target="_blank" href="http://www.fasebj.org/content/27/1_Supplement/621.7" rel="nofollow noreferrer">Potassium Intake of the U.S. Population, What We Eat In America</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/27379574" rel="nofollow noreferrer">Association of Specific Dietary Fats With Total and Cause-Specific Mortality</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23282226" rel="nofollow noreferrer">Avocado consumption is associated with better diet quality</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4653532/" rel="nofollow noreferrer">Effects of unsaturated fatty acids on weight loss</a></li> <li><a target="_blank" href="https://www.livestrong.com/article/417287-how-do-monounsaturated-fats-help-you-to-lose-belly-fat/" rel="nofollow noreferrer">How Do Monounsaturated Fats Help You to Lose Belly Fat?</a></li> <li><a target="_blank" href="https://www.healthline.com/nutrition/net-carbs" rel="nofollow noreferrer">How to Calculate Net Carbs</a></li> </ol> </section> </article>

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