Avocado is the richest common fruit in fiber. It has up to 6.8 grams of fiber per 100g and 20.4 grams per fruit. Avocados can help people on keto and people with diabetes meet their daily needs of fiber!
What’s the fiber content of California avocado?
Avocado is the richest fruit in fiber. It has about 5-7 grams of fiber per 100g. In comparison, banana, which is also a high-fiber fruit, has only 2.6 g of fiber per 100 g. Actually, banana has 60% less fiber than avocado!
However, the fiber content of avocado depends on the variety.
California avocados have 6.8 g of fiber per 100g. California avocados are the small black-skinned avocados. Hass avocado is the most popular variety of California avocados. A whole California avocado contains about 9.2 grams of fiber. This dose is 33% of the recommended daily intake!
Fiber in Florida avocados
On the other hand, Florida avocados have green skin and are much larger fruits. They weight about 300 grams each. Florida avocados have a lower fiber content as compared to California avocados, though. In fact, Florida avocados have 18% less fiber than California avocados.
Florida avocados have 5.6 g of fiber per 100g. A large Florida avocado contains about 20.4 g of fiber, or 73% of the Daily Value![1]
Fiber in avocado and other foods may reduce the risk of heart disease, stroke, hypertension, diabetes, constipation, and certain gastrointestinal diseases. In addition, high fiber intake may reduce high blood pressure and cholesterol, enhance immune functions, and improve insulin sensitivity.[2]
Although, avocados are high in calories, they’re good for weight loss. Fiber and water in avocado promote satiety. Hence, the best time to eat avocado for weight loss is as a snack on an empty stomach before a high-calorie meal.
Also, you can consume avocado late at night. Certain compounds in avocado may improve sleep quality!
Fiber in avocado is crucial for people on Keto
Moreover, people how follow a ketogenic diet should regularly consume avocados. Avocados are keto-friendly fruits. They’re low in net carbs, while they’re good dietary sources of protein, and healthy fats, such as monounsaturated and omega-3 fatty acids.
Fiber in avocados could help people on keto meet their daily needs of fiber.
Actually, there aren’t many keto-friendly fruits. Most fruits are naturally high in sugars. Other keto-friendly fruits with a decent amount of fiber are berries. Raspberries, in particular.
Other common foods high in fiber
Legumes, beans, vegetables, whole grains, nuts, seeds, and fruits are the only foods high in fiber. Animal-based and refined products don’t contain any fiber, or contain only negligible amounts.
Therefore, following a whole-food, plant-based diet is the best way to boost your daily fiber intake.
