Avocado Nutrition Facts and Health Benefits

Some nutrition experts call the avocado a superfood.1 This flavorful fruit provides health benefits, such as cholesterol and blood sugar management, because it is a good source of fiber. However, you may be taken aback by what you learn about avocado nutrition.Avocado Nutrition Facts and Health Benefits

Not only are avocado calories high, but most of the calories come from fat. So should you include this fruit in a healthy, balanced diet?Although a lot of individuals do, you might want to eat avocados in moderation if you’re managing your consumption of calories and fat.

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 USDA has provided the following nutrition information, which is for half of an avocado.Avocado Nutrition Facts and Health Benefits

• 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

Most of the carbohydrates in an avocado come from fiber. A whole avocado provides about 17 grams of carbohydrate and 13.4 grams of fiber. Less than one gram of sugar may be found in an avocado; starch makes up the majority of the fruit’s carbohydrates.Avocado Nutrition Facts and Health Benefits

The glycemic index for avocado is estimated to be around zero, making it a low-glycemic food.

Fats

A whole avocado provides roughly 30 grams of fat, 4.2 grams of saturated fat, almost 20 grams of monounsaturated fat, and 3.6 grams of polyunsaturated fat.2 So, while most of the calories in an avocado come from fat, they are mostly in the form of healthier monounsaturated fat.

Monounsaturated fatty acids, or MUFAs, come from plant sources and are liquid at room temperature but start to thicken when chilled. MUFAs may be helpful in lowering LDL or “bad” cholesterol. The Academy of Nutrition and Dietetics advises against consuming saturated fat in favor of meals high in monounsaturated fats because of this.

 Macadamia Nut Nutrition Facts and Health Benefits

Protein

About 2 grams of protein are found in half an avocado. It can nevertheless assist you in achieving your recommended protein consumption even though it isn’t a high-protein item.Avocado Nutrition Facts and Health Benefits

Vitamins and Minerals

If you consume a slice or two of avocado, it won’t 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.

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). Avocado Nutrition Facts and Health Benefits

According to the USDA Nutrient Database, there are 322 calories in a larger (200 gram) avocado. In general, an average avocado ranges from 200 to 300 calories.

If you spread a thin layer of avocado on your sandwich or add a small amount to your healthy taco, you are probably consuming roughly 30 grams or about two tablespoons of fruit.

Summary

Avocados are strong in fat, but it’s monounsaturated fat, which is better for you. They are also low in sugar and high in fiber, vitamins, and minerals.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 For 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 they’ve found.Avocado Nutrition Facts and Health Benefits

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.High numbers on the glycemic index scale, which ranges from 100 to 1, indicate foods that boost blood sugar levels more quickly.

That means avocados are a healthy choice for those with diabetes, especially when they replace higher-glycemic foods.8 Some studies have shown that avocado consumption is associated with improved glycemic control in subjects with type 2 diabetes.Avocado Nutrition Facts and Health Benefits

In addition, there is considerable evidence to suggest that high-MUFA diets can also improve metabolic health among people with type 2 diabetes.9 For ideas on how to incorporate avocados and other healthy fats into your diet, diabetic cookbooks can provide recipes and other meal ideas for those with diabetes.

May Support Heart Health

A study published in Journal of the American Heart Association that 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.Avocado Nutrition Facts and Health Benefits

Several studies have also shown that avocado consumption may improve cholesterol levels in some people. Specifically, a 2022 review linked eating avocados with lower total cholesterol and LDL (“bad”) cholesterol in individuals with high cholesterol, a risk factor for cardiovascular disease.11 However, 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. Supplements for heart health might also be helpful for people who struggle to get enough nutrients from meals.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 However, it is unclear whether it is safe to eat the seed. So, even avocado growers don’t recommend it.

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. Additionally, they found a link between eating avocados with a higher caliber of diet overall.

May Promote Weight Loss

Though avocados are high in calories, they still may provide benefits if you are trying 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 Avocados also provide fiber. Eating foods with fiber can promote satiety.Avocado Nutrition Facts and Health Benefits

Studies have shown an association between avocado consumption and lower body weight, lower body mass index (BMI), and decreased weight circumference. Avocados are beneficial for weight loss, according to a few small studies, and eating them often may lower your chance of gaining weight.

Allergies

While avocado allergy is rare, research indicates a possible increase in cases of food protein-induced enterocolitis syndrome (FPIES)—a non-IgE mediated allergy that impacts the gastrointestinal tract—with avocado being one potential trigger.

People with oral allergy syndrome, also called pollen-food sensitivity syndrome, may also experience an allergic reaction when eating avocado. As per the American College of Allergy, Asthma, and Immunology, oral allergy syndrome is hardly ever linked to symptoms that are limited to the mouth cavity, like anaphylaxis, hives, or difficulty breathing.Avocado Nutrition Facts and Health Benefits

Adverse Effects

Avocados may lessen warfarin’s (Coumadin’s) efficacy.19For a specific advice if you are taking this medicine, speak with your healthcare practitioner.

Varieties

Many people are familiar with Hass avocados, commonly found at the grocery store. Hass avocados make up 95% of all the avocados eaten in the USA.20 This variety has skin with a dark, pebbly texture. But there are other varieties as well.Avocado Nutrition Facts and Health Benefits

Other varieties include Pinkerton, Reed, Zutano, 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.

When It’s 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 doesn’t 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.Avocado Nutrition Facts and Health Benefits

Ripe, uncut avocados keep well in the refrigerator for two to three days. Add some lime or lemon juice to your avocado if you just take a tablespoon at a time to prevent 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 freeze an avocado, but it may change the texture of the fruit.Avocado Nutrition Facts and Health Benefits