Do you like avocados? Are you trying to follow a strict keto diet? If so, it might be time for you to find out how many net carbs are in an avocado.
Carbs vs. Net Carbs – Calculations
One of the first things you need to know is that there is a difference between the total amount of carbs in your food, and the amount of carbs your body can absorb.
Carbs on their own are simple carbs, or in other words, how many carbs a food item contains. However, just because the food you eat has a certain amount of carbs, doesn’t mean that your body is going to absorb them all.
The carbs your body absorbs from your food are known as net carbs. The important aspect to note is that fiber plays a large role in the absorption of carbs in your body.
Fiber causes your body to absorb less fiber than it otherwise would. Therefore, foods that are high in fiber will somewhat counteract the amount of carbs you eat.
Simply put, if you want to calculate how many net carbs your body will take in from a certain kind of food, you need to subtract the fiber content from it.
To keep it simple, if you eat something that has 20 grams of carbs and 15 grams of fiber, you would subtract the 15 grams of fiber from those 20 grams of carbs, which would then leave you with a total of 5 grams of net carbs which your body is going to absorb. This is important when it comes to avocados.
Carbs and the Keto Diet
Before we move on to talking about avocados, their carb content, and their net carb content that your body will absorb, it’s important for you to know what the keto diet is all about and how many carbs you are supposed to eat on a daily basis. When you are on a keto diet, it means that you should be eating mainly proteins and fats, with just a few carbs.
Generally speaking, your average human being on the keto diet will get 75% of their nutrition from protein, 20% from fats, and 5% from carbohydrates. As you might recognize, the carbohydrate allowance for a single day does not appear to be very high.
That 5%, depending on your size and body composition, will equal roughly 50 grams of carbs you can eat per day to remain within that 5% daily intake limit.
So, this is important to keep in mind when it comes to something like the much-loved avocado. Let’s move on and talk about the avocado, how many carbs and net carbs they contain, and what this means for your keto diet.
How Many Net Carbs in an Avocado?
To figure out just how many net carbs an avocado has, we need to go over how many actual carbs it contains, as well as the amount of fiber in an avocado.
Remember that in order to figure out how many net carbs a food item has, we have to subtract the amount of fiber in that food from the total carb count.
Let’s make it easy and work with 100 grams of avocado. Now, 100 grams of avocado contains roughly 8 grams of carbs as well as roughly 6 grams of fiber.
You will subtract these 6 grams of fiber from the 8 grams of total carbs, which leaves us with a total of 2 grams of net carbs for every 100 grams of avocado.
Realistically speaking, it’s more around 1.8 grams of net carbs per 100 grams of avocado. If you were to only eat avocado, this would mean that in order to stick within that 50 gram daily carb limit, you would have to eat just over 2,770 grams of avocados, which you might recognize as being an awful lot.
You probably won’t ever eat enough avocado per day to get to that daily 20 gram carb intake limit.
Other Nutrition Facts and Health Benefits of Avocados
Avocados are indeed very healthy to eat, and not only do they contain very few net carbs that your body will absorb, but they also come packed with tons of other nutritional benefits too.
Let’s quickly go over exactly what you get when you eat an avocado, which we will be describing based on 100 grams of avocado.
- 4% of daily iron
- 12% of daily potassium
- 8% of daily vitamin C
- 12% of daily vitamin E
- 20% of daily vitamin K
- 8% of daily thiamin
- 16% of daily riboflavin
- 12% of daily niacin
- 12% of daily vitamin B6
- 30% of daily pantothenic acid
- 4% of daily phosphorus
- 8% of daily magnesium
- 5% of daily zinc
- 20% of daily copper
- 8% of daily manganese
- 20% of daily fats
We are not about to explain the benefits of each of these vitamins and minerals which 100 grams of avocado contains, but the bottom line is that avocados are packed with nutrition.
In terms of a keto diet, it’s hands down one of the best foods you can eat to make sure you get a lot of vitamins and minerals, while keeping your total net carb intake low.
If you are on a keto diet, you need to pay attention to your daily intake of proteins, fats, sugars, and carbs.
Yes, you have to keep your carb intake fairly low, but some is still necessary. The avocado is a great example of a super food which allows you to get a ton of vitamins, some fats, but very few carbs at the same time.