Looking to add more fiber to your diet? Include more avocados! They have one of the highest fiber contents of any fruit or vegetable. A high-fiber diet may help reduce the risk of obesity, heart disease and diabetes. Therefore it’s important to include good sources of fiber in your diet.
Avocado fiber content
- One avocado (average size – about 200g) contains about 13g of fiber.
- A Florida avocado contains a bit less fiber than a California avocado.
|Type of avocados||Weight||Avocado fiber content|
|Avocado from California (1 cup, pureed)||230g||16g|
|Avocado from Florida (1 cup, pureed)||230g||13g|
Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods.
A 100 gram serving of avocado contains 7 grams of fiber, which is about 30% of the recommended daily amount.
Note that women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
Are avocados high in fiber compared to other fruits & vegetables?
To compare this amount with the fiber content of other fruits, apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber.
Fruits with the highest amounts of fiber include blackberries, raspberries and prunes. Raspberries fiber content is about 8 grams per cup!
Here is the fiber content of other high-fiber vegetables:
|Vegetables||Portion size||Fiber content|
|Artichoke, boiled||1 medium||10.3g|
|Green peas, boiled||1 cup||8.8g|
|Broccoli, boiled||1 cup||5.1g|
Does avocado have soluble fiber?
About 1/4 of the fiber in avocado is soluble, while 3/4 is insoluble. According to USDA, Just over 60 percent of the fiber in a California avocado is insoluble. Florida avocados are even higher in insoluble fiber – about 80 percent of the total content.
Most foods contain both insoluble and soluble fiber but are usually richer in one type than the other. Both fiber types are important. Inside your digestive system, soluble fiber attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels and the risk of heart disease.
Like soluble fiber, insoluble fiber can play a key role in controlling weight by staving off hunger pangs. Insoluble fiber can also improve bowel-related health problems, like constipation, hemorrhoids, and fecal incontinence (problems controlling your bowel movements).