Short answer: Hardly any — about 1.8 g net carbs per 100 g (half a large avo). Avocado is a low-carb staple: high in healthy monounsaturated fats, packed with fibre, and with negligible impact on blood sugar.
| Per 100 g | Total carbs | Fibre | Net carbs | Fat | Protein | Carb band |
|---|---|---|---|---|---|---|
| Avocado, raw | 8.5 g | 6.7 g | 1.8 g | 15 g | 2 g | Low-carb |
Half a large avocado (about 100 g) has about 8.5 g total carbs, 6.7 g fibre and 1.8 g net carbs. A whole large avo (200 g) costs only about 3.6 g net carbs.
Source: USDA FoodData Central.
What to watch for
Avocado is a cornerstone low-carb food. Almost 80% of its total carbohydrates are dietary fibre, meaning it barely impacts blood glucose. The practical considerations around avocado come down to seasonality, cost, and what you eat it with:
Price first, because SA avos swing wildly. Avocado prices swing wildly with season, so buy a bag when they’re ripe and cheap and fridge them as they soften. Buying a bag of six when they’re firm and cheap, then fridging them as soon as they yield to gentle pressure, is the best budget trick.
Ripeness matters for taste — rock-hard avo is bitter, overripe goes brown and stringy. Guacamole is brilliant on Banting, but watch out for restaurant servings served with corn tortilla chips (high-carb). Enjoy guacamole with cucumber slices, pork crackling, or atop grilled steak or eggs.
Energy density: while avocado won’t kick you out of fat-burning, it is rich in energy (~320 kcal for a whole large fruit). If your weight loss has plateaued, sticking to half an avo per meal ensures you don’t crowd out protein.
What to eat instead
You rarely need a swap — avo is a great low-carb replacement for high-carb items. Use mashed avo instead of butter on banting bread, slice it into salads instead of croutons, or blend half an avo with cacao and erythritol for a rich Banting chocolate mousse. When avocados are out of season or pricey, olives and extra virgin olive oil give you similar heart-healthy monounsaturated fats.
Related questions
- How many carbs in cauliflower?
- Is banana banting friendly?
- Is biltong banting friendly?
- Banting food list for beginners
Checking labels in the aisle?
Scan the barcode in Banting Buddy to see net carbs and flagged ingredients.
Get Banting Buddy on Google PlayFree download with ads · No account · Works offline · Ad removal for 1, 3 or 12 months
General information only, not medical advice. If you take medication for diabetes or blood pressure, talk to your doctor before changing how you eat. Last updated: 2026-09-19. Sources listed on each page.