Some nutrition experts call the avocado a superfood.1┬аThis flavorful fruit provides health benefits, such as cholesterol and blood sugar management, because it is a good source of fiber. But when you look at avocado nutrition, you might be surprised.
Not only are avocado calories high, but most of the calories come from fat. So should you include this fruit in a┬аhealthy, balanced diet? Many people do, but if youтАЩre watching your calorie and fat intake, you may decide to consume avocados in moderation at Avocado Nutrition Facts and Health Benefits.
Avocado Nutrition Facts
One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. Avocados are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K. The following nutrition information is for half of an avocado and is provided by the USDA.2
- Calories: 160
- Fat: 14.7g
- Sodium: 7mg
- Carbohydrates: 8.5g
- Fiber: 6.7g
- Sugars: 0.7g
- Protein: 2g
- Magnesium: 29mg
- Potassium: 485mg
- Vitamin C: 10mg
- Vitamin E: 2.1mg
- Vitamin K: 21mcg
Carbs
Fibre accounts for the majority of an avocadoтАЩs carbohydrate content. About 17 grams of carbohydrates and 13.4 grams of fibre are found in one full avocado.2.Less than one gram of sugar can be found in an avocado; the remaining carbohydrates in the fruit are derived from starch (see Avocado Nutrition Facts and Health Benefits).
The glycemic index for avocado is estimated to be around zero, making it a low-glycemic food.3
Fats
A whole avocado provides roughly 30 grams of┬аfat, 4.2 grams of saturated fat, almost 20 grams of monounsaturated fat, and 3.6 grams of polyunsaturated fat.2┬аSo, while most of the calories in an avocado come from fat, they are mostly in the form of healthier monounsaturated fat at Avocado Nutrition Facts and Health Benefits.
Protein
Half an avocado provides about 2 grams of protein. While itтАЩs not a high-protein food, it can still help you meet your┬аdesired protein intake.
Vitamins and Minerals
If you consume a slice or two of avocado, it wonтАЩt provide substantial vitamins or minerals because the serving size is so small. But a whole avocado is a good source of vitamins K, E, and C.2 An avocado also contains several important minerals and actually has more potassium than a banana at Avocado Nutrition Facts and Health Benefits.
Vitamins and Minerals in avocados include:
- Vitamin C
- Vitamin E
- Vitamin K
- Folate (vitamin B9)
- Niacin (vitamin B3)
- Pantothenic Acid (vitamin B5)
- Magnesium
- Potassium
- Copper
- Manganese
Calories
The number of calories in an avocado will depend on its size. The avocado nutrition facts shown are for half of a medium-sized avocado, but many avocados are smaller and some can be much larger (up to 300 grams or more) at Avocado Nutrition Facts and Health Benefits.
According to the USDA Nutrient Database, there are 322 calories in a┬аlarger (200 gram) avocado. In general, an average avocado ranges from 200 to 300 calories.
If you spread a thin layer of avocado on your┬аsandwich or add a small amount to your healthy taco, you are probably consuming roughly 30 grams or about two tablespoons of fruit at Avocado Nutrition Facts and Health Benefits.
Health Benefits
Avocados have been studied extensively, in part, because the Hass Avocado Board funds much of the research.6┬аFor this reason, it can be tricky to discern whether it is avocados specifically that provide the benefit that is studied. That said, here are a few studies and what theyтАЩve found.
May Aid in Diabetes Management
Avocados may provide benefits for people with diabetes. Although they have carbohydrates, their low glycemic index rating of almost zero means that they have little effect on blood sugar. The┬аglycemic index┬аis a scale from 1 to 100, with high numbers indicating foods that raise your blood sugar faster at Avocado Nutrition Facts and Health Benefits.
That means avocados are a healthy choice for those with diabetes, especially when they replace higher-glycemic foods.8┬аSome studies have shown that avocado consumption is associated with improved glycemic control in subjects with type 2 diabetes.3
In addition, there is considerable evidence to suggest that high-MUFA diets can also improve metabolic health among people with type 2 diabetes.9┬аFor ideas on how to incorporate avocados and other healthy fats into your diet,┬аdiabetic cookbooks┬аcan provide recipes and other meal ideas for those with diabetes.
May Support Heart Health
A study published in┬аJournal of the American Heart Association┬аthat tracked 110,00 people over 30 years found that those who ate two or more servings (a serving is half an avocado) a week had a 16% lower risk of heart disease and 21% lower risk of coronary heart disease at Avocado Nutrition Facts and Health Benefits.
Several studies have also shown that avocado consumption may┬аimprove cholesterol levels┬аin some people. Specifically, a 2022 review linked eating avocados with lower total cholesterol and LDL (тАЬbadтАЭ) cholesterol in individuals with high cholesterol, a risk factor for cardiovascular disease.11┬аHowever, the review authors noted that larger, well-conducted studies are needed.
In addition to exercise and lifestyle factors (such as not smoking and minimizing stress), a healthy diet that includes foods like avocadoes can help support cardiovascular health.┬аHeart health supplements┬аcan also be beneficial for those who have a hard time meeting their nutritional requirements through food at Avocado Nutrition Facts and Health Benefits.
May Prevent Cancer
A 2019 review notes that the avocado seed extract appears to help protect against cancer thanks to being richer in sterol compounds than the rest of the fruit.12┬аHowever, it is unclear whether it is safe to eat the seed. So, even avocado growers donтАЩt recommend it.13
May Lower Metabolic Syndrome Risk
After looking at the results from the National Health and Nutrition Examination Survey (NHANES), researchers concluded that avocado consumption was associated with lower metabolic syndrome risk.14┬аThey also noted a connection between eating avocados and better overall diet quality at Avocado Nutrition Facts and Health Benefits.
May Promote Weight Loss
Though avocados are high in calories, they still may provide benefits if you are┬аtrying to lose weight. The creamy texture and savory taste that comes from (healthy) fat can help you to feel full and satisfied at mealtime.15┬аAvocados also provide┬аfiber. Eating foods with fiber can promote satiety.
Studies have shown an association between avocado consumption and lower body weight, lower┬аbody mass index (BMI), and decreased weight circumference.14┬аA few limited studies have also found that avocados are good for weight loss and regular consumption of avocados may be able to reduce your risk of becoming overweight at Avocado Nutrition Facts and Health Benefits.
Allergies
While avocado allergy is rare, research indicates a possible increase in cases of food protein-induced enterocolitis syndrome (FPIES)тАФa non-IgE mediated allergy that impacts the gastrointestinal tractтАФwith avocado being one potential trigger.17
People with oral allergy syndrome, also called pollen-food sensitivity syndrome, may also experience an allergic reaction when eating avocado. According to the American College of Allergy, Asthma, and Immunology, oral allergy syndrome is rarely associated with symptoms beyond the oral cavity, such as hives, breathing difficulty, or anaphylaxis at Avocado Nutrition Facts and Health Benefits.
Adverse Effects
Avocados may decrease the effectiveness of warfarin (Coumadin).19┬аIf you are taking this medication, check with your healthcare provider for a personalized recommendation.
Varieties
Many people are familiar with Hass avocados, commonly found at the┬аgrocery store. Hass avocados make up 95% of all the avocados eaten in the USA.20┬аThis variety has skin with a dark, pebbly texture. But there are other varieties as well at Avocado Nutrition Facts and Health Benefits.
Other varieties include Pinkerton, Reed,┬аZutano, Bacon, Fuerte, and Gwen. Some of these are larger than the Hass and may have thinner, brighter skin. There are 56 types of avocado that come from Florida alone.20
When ItтАЩs Best
The avocado tree has a long harvest season that sometimes overlaps from one year to the next, so the fruit can be found in most grocery stores year-round. Avocado doesnтАЩt begin to ripen until it is picked from the tree.20
Storage and Food Safety
When choosing an avocado, use both color and feel to find the best fruit. First, select an avocado with a dark but consistent color. Take it in the palm of your hand and gently squeeze it. If it yields slightly, it is ripe and ready to use at Avocado Nutrition Facts and Health Benefits.
In general, you can store ripe, uncut avocados in the refrigerator for two to three days. If you eat your avocado just a tablespoon at a time, add lime or┬аlemon juice┬аto keep it from browning.
To ripen an unripe avocado quickly, place it in a brown paper bag with an apple or banana for two to three days. You can also┬аfreeze an avocado, but it may change the texture of the fruit at Avocado Nutrition Facts and Health Benefits.
How to Prepare
The hardest part of cooking with┬аavocado can be removing the skin. Use these tips to peel your fruit.
- Start at the top of the avocado and slice it lengthwise from the top to the bottom, then twist it to pull the two halves apart.
- To remove the pit, stick the knife into it and twist it out, then discard it. This should result in two halves with the meat of the avocado unmangled.
- Score the avocado in rows, up and down, and then side to side to make a grid. Now you can scoop out these cubes with a spoon and discard the peel.
- Your avocado cubes are now ready to use at Avocado Nutrition Facts and Health Benefits.
Sliced avocado is a great addition to a healthy sandwich or wrap. It provides a creamy texture and allows you to eliminate the┬аbutter┬аor┬аmayo at Avocado Nutrition Facts and Health Benefits.
ItтАЩs also great on an English muffin or toast as avocado toast. Many people also add avocado to an omelet, on the side of scrambled eggs, or as an┬аavocado and egg toast sandwich.
