What’s the fiber content of avocado? Can fiber in an avocado help us meet the daily fiber needs? What type of avocado to prefer?
What are the daily fiber requirements?
We should consume about 30 grams of dietary fiber per day.
This stands for a 2000 calorie diet.
If you consume more calories, you need more fiber. Contrary, if you consume fewer calories than 2000 per day, you need less fiber.
As a rule of thumb, try to consume about 14 gr of fiber per 1000 kcal.
This way you’ll have the greatest health benefits.
How much fiber in avocado?
According to the US Department of Agriculture (USDA), avocados are rich in dietary fibers.
Avocados have about 6.7 grams of fiber per 100 gr.
In comparison, another fiber-rich food is bananas. 100 gr of banana contains 2.6 grams of dietary fiber.
So, avocado is considered a very good source of dietary fiber.
The amount of fiber in one avocado
Practically what’s the amount of fiber in one avocado? It depends on the variety…
Dietary fiber in California avocado
California avocados have black skin and are smaller. They weight about 135 grams each.
So, a California avocado contains about 9.1 grams of fiber. That’s 32% DV (Daily Value).
Fiber content of Florida avocado
On the other hand, Florida avocados have green skin and are larger. They weight about 300 grams each.
Moreover, a whole Florida avocado contains about 20.4 grams of fiber. That’s 73% DV. Good news for avocado lovers…
What’s the fiber in a half of an avocado?
Many of us won’t eat a whole Florida avocado. Even a half avocado will provide you with 10 grams of fiber. That’s 35% DV.
Other foods rich in fibers are legumes, vegetables, whole grains, nuts, seeds, and fruits.
As you can see, eating more than 30 grams of fiber per day isn’t hard. Especially if you follow a whole food plant-based diet.
Why lemon juice is important?
Better squeeze a lemon over your avocado…
Lemon juice as a preservative
It’s rather common to preserve half avocado in the fridge.
Unfortunately, avocados are ruined very quickly.
If you want to preserve them for a longer time, squeeze a lemon over the avocado. Then cover it with some plastic cover, or put it in an airtight container.
Lemon juice contains citric acid that prevents the browning of avocado. The lemon juice protects avocado in two ways. It inhibits the growth of bacteria and fights air oxidation.
Lemon juice is rich in vitamin C
Furthermore, lemon juice is a good source of vitamin C. As avocado doesn’t contain any significant amount of vitamin C, it’s a good idea to combine it with vitamin C sources.
Luckily, avocado tastes great with extra virgin olive oil and lemon juice on salads.
Lemon juice for iron absorption
Additionally, the vitamin C in lemon juice greatly helps in iron absorption.
As avocado contains only 0.55 mg of iron per 100 gr, you better absorb the most of it.
Most people need more than 8 mg of iron per day. Luckily even fruits have significant iron content.
You can also consume other iron-rich foods, such as beet leaves. Yes, they are edible…
For instance, avocado beet salad is a very healthy, easy, and tasteful recipe.