Avocado Nutrition Facts

Avocado is a nutrient-dense, high calorie fruit containing all the 18 essential amino acids required by the body to form a complete protein. In fact, avocado is a great source of protein, especially for vegetarians and vegans.

Plus, this fruit is loaded with carotenoids, especially in the dark green flesh just beneath the skin. The carotenoid lutein, in particular, protects against macular degeneration and cataracts. In addition, it has phytonutrients like polyphenols and flavonoids that have anti-inflammatory properties.

Avocado

Being rich in the antioxidant glutathione, it boosts immunity, strengthens the nervous system, and slows down the process of aging as glutathione fights free radicals.

Another nutritional benefit of this fruit is that it includes polyhydroxylated fatty alcohols (PFAs) which are mostly found in ocean plants.

Moreover, avocado contains beneficial fats that contribute in almost three quarters of its calories. These fats raise HDL cholesterol, or the ‘good’ cholesterol. Like most other fruits, avocados, too, are cholesterol free.

Furthermore, these green-skinned, pear-shaped fruits with creamy texture are rich in vitamin A, vitamin C, vitamin E, and vitamin K.

Plus, eating avocados helps reduce high blood pressure because they have high potassium content, even more than bananas.

Interestingly, research has found that avocados aid in nutrient absorption as certain nutrients, especially carotenoids, are better absorbed when they are taken with avocados.

Thus, you may consider adding avocados in your healthy salad recipes to facilitate the absorption of nutrients.

Avocados are also used in various skin and hair care masks because they nourish the skin and improve the condition of your hair. They encourage healthy hair growth as well.

Avocado Nutritional Value (Avocados, raw, all commercial varieties)

 

Value per 100 g Value in a cup of avocado cubes(150 g) % Daily Value (for 100 g) % Daily Value (for 150 g)

Energy

160 kcal

240 kcal

8%

12%

Carbohydrate

8.53 g

12.8 g

2.84%

4.26%

Protein

2 g

3 g

4%

6%

Total Fat

14.66 g

21.99 g

22.55%

3.83%

Saturated Fats

2.126 g

3.189 g

10.63%

15.95%

Monounsaturated Fats

9.799 g

14.698 g

39.19%

58.79%

Polyunsaturated Fats

1.816 g

2.724 g

7.56%

11.35%

Cholesterol

0 mg

0 mg

0.00%

0.00%

Dietary Fiber

6.7 g

10 g

26.8%

40%

Total Sugar

0.66 g

0.99 g

Starch

0.11 g

0.16 g

Water

73.23 g

109.84 g

Ash

1.58 g

2.37 g

Vitamins

Vitamin A IU

146 IU

219 IU

2.92%

4.38%

Retinol

0 µg

0 µg

Beta Carotene

62 µg

93 µg

Vitamin B1- thiamin

0.067 mg

0.1 mg

4.46%

6.66%

Vitamin B2- riboflavin

0.13 mg

0.195 mg

7.65%

11.47%

Vitamin B3- niacin

1.738 mg

2.607 mg

8.69%

13.04%

Vitamin B6

0.257 mg

0.386 mg

12.85%

19.3%

Vitamin B12

0 mg

0 mg

0.00%

0.00%

Vitamin C

10 mg

15 mg

16.66%

25%

Vitamin D

0 IU

0 IU

0.00%

0.00%

Vitamin E

2.07 mg

3.1 mg

10.35%

15.5%

Folic acid

0 µg

0 µg

0.00%

0.00%

Folate

81 µg

122 µg

20.25%

30.5%

Pantothenic acid

1.389 mg

2.084 mg

13.89%

20.84%

Choline

14.2 mg

21.3 mg

Vitamin K

21 µg

31.5 µg

26.25%

39.38%

Minerals

Calcium

12 mg

18 mg

1.2%

1.8%

Copper

0.19 mg

0.285 mg

9.5%

14.25%

Fluoride

7 µg

10.5 µg

Iron

0.55 mg

0.82 mg

3.06%

4.56%

Magnesium

29 mg

44 mg

7.25%

11%

Manganese

0.142 mg

0.213 mg

7.1%

10.65%

Phosphorus

52 mg

78 mg

5.2%

7.8%

Potassium

485 mg

728 mg

Selenium

0.4 µg

0.6 µg

0.57%

0.86%

Sodium

7 mg

10 mg

Zinc

0.64 mg

0.96 mg

4.26%

6.4%

Source: USDA Nutrient Database. Daily Values based on a 2000 Calorie diet

Avocado Health Benefits

Avocados contain a compound called beta-sitosterol that helps lower blood cholesterol levels. They have high levels of folate that protect against strokes.

In addition, avocados support your cardiovascular health by improving aspects like oxidative risk factors, blood fats levels, etc.

Being low in sugar and carbohydrates, they also promote blood sugar regulation, unless consumed in excess.

Plus, research has shown that avocados lower the risk of developing oral cancer as they contain compounds that destroy cancerous and pre-cancerous cells without causing harm to the healthy cells.

Furthermore, regular consumption of avocados cleanses the intestines, thereby relieving problems like bad breath and white coated tongue caused by indigestion. Moreover, being a calorie-dense fruit, it is excellent for those striving to gain weight.

Most fats present in avocados are phytosterols that keep inflammations under control. Thus, they are beneficial for individuals suffering from arthritis and other inflammatory conditions. In addition, they have a high amount of oleic acid that reduces the risk of heart disease.

Additional Information and Tips

The most popular variety of this fruit is the rich, creamy Hass variety which is available throughout the year. When purchasing avocados, make sure you choose the ones that are slightly soft. Avoid picking those with dark sunken spots.

Another important tip is to select avocados that have a slight neck (not completely rounded on the top) because they are likely to be tree ripened and hence, have a better flavor.

In case you have bought a less mature avocado then you can place it in a paper bag at keep at room temperature for a few days to help it ripen.

Do not refrigerate fruit until it ripens. To check whether it has ripened or not, see its color; it should have turned darker.

Finally, you may place the ripe avocado in the refrigerator for up to a week. If you have to store an avocado that has been slice or cut up, you can store it in a plastic bag or cover it with a plastic wrap.

Avocados slices tend to become brownish when exposed to air, due to oxidation. To avoid this, you can sprinkle a little lemon juice on the exposed flesh.

In addition, when peeling the fruit, avoid removing the outermost dark green portion of the flesh present near the skin as it is rich in carotenoids.

Side Effects

Though rare still, some people may be allergic to this fruit, especially those who have tree pollen allergy and latex-fruit syndrome.

Thus, individuals who are allergic to kiwifruit, tomato, potato, melon, peach, banana, etc. may also be allergic to avocados.

Besides, Mexican avocados and certain types of avocado oils may have liver damaging effects. Moreover, some varieties of this fruit may be unsafe for pregnant and nursing women.

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