The Ketogenic Avocado

Is the avocado a Keto friendly diet food??

If I had to recommend one superfood for the Ketogenic diet, I would recommend the Avocado. It would have to be considered one of the healthiest superfoods on planet earth. Fruits are generally not advised on the Ketogenic diet, but avocados are the exception.

Yes, the avocado is a fruit. It doesn’t have much protein, so it’s not a complete food source, but when supplemented with a protein source like cheese, nuts, eggs or meat, it adds a powerful dose of healthy fats and nutrition to your diet.

The avocado should be on everyone’s keto diet grocery list and meal plan.

Avocados also contain more potassium than a banana. According to the USDA, 9 out of 10 Americans, (290 million people) aren’t getting enough potassium each day. Less than one percent of adult females were reaching their recommended daily goal of 4,700 milligrams of daily potassium. There are only 422 milligrams of potassium in the average banana and 708 milligrams in 1 cup of sliced avocados.


Bananas are not as healthy as what most people think. They are loaded with fructose sugar which can lead to the conversion of sugar into fat (lipogenesis) and contribute to fatty liver disease. One of the ways to reduce the risk of developing fatty liver disease is to replace high sugar/fructose foods with foods that contain healthy fats like avocados.

The average banana contains 27 grams of carbohydrates with 14 grams of fructose sugar with only 3 grams of fiber. Compared to the avocado that contains 2 grams of protein and 15 grams of healthy fats. The avocado contains 9 grams of carbs, but 7 of those are fiber, so it only has 2 “net” carbs.

The nutritional content of an avocado is:

  • Vitamin K
  • Vitamin A 
  • Folate 
  • Vitamin C 
  • Potassium 
  • Vitamin B5 
  • Vitamin B6 
  • Vitamin E
  • Magnesium 
  • Manganese
  • Copper 
  • Iron
  • Zinc 
  • Phosphorus 
  • B1 (thiamine)
  • B2 (riboflavin) 
  • B3 (niacin)

What really makes the avocado special is the fat it contains. Not just any fat, it contains heart-healthy Monounsaturated Fatty Acids. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. 

Avocados are the perfect food for ketone production as it can stimulate the body to use fat as energy. Also, most of the fat in avocado is oleic acid — a monounsaturated fatty acid that is the major component of olive oil and believed to be responsible for some of its health benefits. Oleic acid has been shown to reduce inflammation and raise good cholesterol (HDL).

Avocado oil is also the best oil to cook with because it has a very high smoke point (520 degrees), so it doesn’t oxidize as easily as most oils. Use avocado oil to sear your keto friendly ribeye steak and it won’t smoke up our house as much as other oils. Dirty keto is eating too many of the wrong types of fats. 

It’s always a challenge to eat more omega 3 fatty acids and less omega 6 fatty acids, but increasing your intake of avocados can help balance the ratio.

So eat your avocados, they are delicious and versatile. Cut up some slices, sprinkle some salt on them and use them as a side with meat or eggs. You can also mix them in with your deviled eggs and make delicious avocado deviled eggs. Be on the lookout for avocado mayonnaise also. 

The Primal Kitchen brand in one such product. If you know of any other ways to use avocados drop me a line and I’ll share it.

Here is one of the best way to eat avocados. 

Avocado Deviled Eggs (video)


Robert N. Bryant


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