Keto benefits and nutritional value of Avocado

Over the years, debates have been ongoing about Avocado being keto friendly or not. Thankfully, research has shown that Avocado is highly nutritional and an excellent source of healthy fats and low carbs. Not to mention it’s high dietary fiber.

In addition to the healthy fats and low carbs, Avocado is also packed with vitamins and a wide variety of vitamins to boost your well-being.

How many carbs does avocado offer?

Speaking of carbs, Avocado is arguably the best fruit to have on a ketogenic diet. It may interest you to know that Avocado only has a net carbs amount of 2 grams per 100g of Avocado. And the fat content is at 15g.

The low-carb, high-fat, and high dietary fiber combination that is packed in this wonder fruit makes it perfect for keeping hunger at bay much longer.

Nutritional facts and keto benefits of Avocado 

As we mentioned earlier, avocados are packed with dietary fiber. To put a figure to it, Avocado can provide up to 28% of fiber’s recommended daily intake. The fiber that is contained in Avocado makes up a significant part of Avocado’s carbohydrate content — making it idle for those on a ketogenic diet. 

Avocado is also an excellent electrolyte potassium source that helps to deal with fatigue and balance other electrolytes like sodium and magnesium.

Still, on the nutritional benefits of Avocado, it contains a high amount of vitamins that enhance a healthy nervous system, metabolism, and immune system. And the potassium in Avocado helps with high blood pressure and helps to lower incidences of hypertension.

Tips for cooking Avocado 

There is a tall list of dishes one can prepare with avocados — think salads, sauces, dips and guacamole. Before you start adding avocados to your recipes, here are tips on how to cook your avocados.

1. Start by washing your hands and avocados before preparing.

2. If you want to halve your Avocado, push your knife into it until you hit the seed. Then, roll the fruit around the knife and twist.

3. How do you know if your Avocado is ripe? To tell if avocados are ripe, gently squeeze the fruits. If you notice a slight indent when you press slightly, it is ripe. 

Having discussed Avocados’ keto benefits and their nutritional values, how about we share a tasty keto friendly avocado recipe?

Smoked salmon, salad, and avocado recipe

Imagine what a smoked salmon and avocado salad will look and taste like — yummy! This avocado and smoked salmon meal is packed with omega 3 fatty acids, and it doesn’t take up to 10 minutes to prepare. 

What are the ingredients for smoked salmon and avocado salad?

  • Smoked salmon (7 ounces)
  • Arugula rocket leaves ( 6 ounces)
  • A medium-sized avocado 
  • Sesame seeds (one teaspoon)
  • Sunflowers seeds ( 2 tablespoons)
  • Cilantro leaves (2 tablespoons)
  • Olive oil ( 2 tablespoons)
  • Lemon juice ( 1 tablespoon)
  • Salt ( a pinch)
  • Pepper ( a pinch)

If you have got all of that, it’s time to get cooking.

How to prepare smoked salmon and Avocado 

Step 1. Get started by diving the Avocado and putting it in a bowl.

Step 2. Add the cilantro, rocket leaves, salt, and pepper, and toss gently. 

Step 3. Next is are the olive oil and lemon juice. Drizzle them over the mix in the bowl and toss some more but gently.

Step 4. Place into a clean serving dish and add your smoked salmon.

Step 5. Sprinkle the sesame seeds and sunflower seeds, and voila! Your keto friendly and super healthy smoked salmon and avocado salad are ready.


You will agree that this meal is super easy to prepare and refreshing. Not to mention that it’s a light meal and you can also serve as a side dish. If you get the amount of the ingredient correctly, this fantastic keto salad recipe will make two generous servings.