Avocado Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Avocado is one of the best foods for blood sugar management. It contains minimal digestible carbohydrate (about 1.8 g net carbs per 100 g), so it causes virtually no blood glucose rise. The high monounsaturated fat and fiber content also help improve insulin sensitivity and promote satiety. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Avocado has a GI of approximately 15 and a glycemic load of about 1 — virtually no blood sugar impact.
One 100 g serving of avocado provides 6.7 g of fiber — about 24% of the daily value.
Avocado is one of the few fruits with negligible sugar — only 0.7 g per 100 g.
What's actually inside
Per 100 g, with your typical serving noted as 100 g (about half a medium avocado). The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
8.5g
Net carbs
1.8g
total carbs minus fiber
Fiber
6.7g
slows the glucose rise
- Sugars
- 0.7g
- Protein
- 2g
- Calories
- 160kcal
Notable nutrients
- Monounsaturated fat10 g
- Potassium485 mg
- Vitamin K21 µg
- Folate81 µg
- Vitamin C10 mg
- Vitamin E2.1 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice — very low carb, high healthy fat and fiber
Avocado is one of the best foods for blood sugar management. It contains minimal digestible carbohydrate (about 1.8 g net carbs per 100 g), so it causes virtually no blood glucose rise. The high monounsaturated fat and fiber content also help improve insulin sensitivity and promote satiety. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
Avocado is so low in carbs that portion control is not needed for glycemic reasons — even a whole avocado (about 200 g) provides only about 3.6 g net carbs. However, avocado is calorie-dense (about 160 calories per 100 g), so those managing weight may wish to stick to half an avocado (about 80–100 g) per serving. There is no glycemic reason to limit avocado intake.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness
Little effectAvocado's carbohydrate content does not change meaningfully with ripening. Unlike many fruits, avocado does not convert starch to sugar as it ripens — the fat content remains stable, and the minimal carb content stays low regardless of ripeness.
Guacamole preparation
Little effectMaking guacamole does not alter avocado's GI. However, common additions like onions, tomatoes, and lime juice add negligible carbs. Watch for added sugars in store-bought guacamole or if adding sweet ingredients.
Cooking or heating
Little effectAvocado is typically eaten raw. Heating avocado (e.g., grilled avocado) does not significantly change its carbohydrate content or GI, though it may slightly affect texture and fat stability. The glycemic impact remains negligible.
Pairing with high-GI foods
Lowers the spikeAdding avocado to a high-GI meal (e.g., white bread toast, rice) can lower the overall glycemic response. The fat and fiber in avocado slow gastric emptying and reduce the rate of carbohydrate absorption, blunting blood sugar spikes.
Pairing tip
Avocado pairs well with virtually any food and can actively lower the glycemic impact of a meal. Add sliced avocado to sandwiches or burgers to reduce the blood sugar effect of the bread. Use it as a base for dressings (avocado + lime + herbs) on salads. Combine with eggs for a nearly zero-carb breakfast. Avoid pairing with added sugars or sweet glazes — avocado is best enjoyed savory.
Why GI numbers vary
Avocado's glycemic index is so low that it is rarely studied or reported in major GI databases. The value of approximately 15 is an estimate based on its extremely low carbohydrate content (about 8.5 g total carbs, 6.7 g fiber, leaving only ~1.8 g net carbs per 100 g). For practical purposes, avocado has a negligible effect on blood sugar, and the precise GI number matters little. The GI framework was designed for carbohydrate-rich foods — avocado is primarily a fat source.
Not medical advice. This page is general nutrition information about Avocado. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Avocado has a very low glycemic index of approximately 15, and its glycemic load is about 1 per 100 g serving. Because avocado contains very little carbohydrate (about 1.8 g net carbs per 100 g), the GI concept is almost not applicable — it has virtually no effect on blood sugar. The low GI value reflects the minimal carb content rather than any special property of the carbs themselves.
Yes, avocado is excellent for people with diabetes. It contains minimal digestible carbohydrate, so it does not raise blood glucose. The high monounsaturated fat content may improve insulin sensitivity, and the fiber promotes satiety and helps with weight management. Avocado is one of the few fruits that people with diabetes can eat without worrying about blood sugar spikes. This is general nutrition information — individuals should consult their care team.
Absolutely. Avocado is a staple of keto and low-carb diets because it provides healthy fats with minimal net carbs (about 1.8 g per 100 g). A whole avocado fits easily even into strict keto (under 20 g net carbs/day). The high fat content also helps maintain ketosis and provides sustained energy.
Avocado does not directly lower blood sugar, but it can help stabilize it. Because avocado contains virtually no digestible carbs, eating it does not raise blood glucose. Additionally, when eaten alongside carbohydrate-rich foods, the fat and fiber in avocado slow digestion and reduce the post-meal blood sugar spike. This makes it a valuable component of a diabetes-friendly diet.
Avocado is unique among fruits — it is very low in sugar and carbs, unlike most fruits which are primarily carbohydrate. For comparison, a banana has a GI of about 51 and 23 g net carbs per 100 g, while avocado has a GI of about 15 and 1.8 g net carbs per 100 g. Avocado is the most diabetes-friendly fruit available, alongside olives (another low-carb fruit).
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026