1 serving (150 grams) contains 240 calories, 3.0 grams of protein, 22.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
381.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 44% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.9 mg | 0% | |
| Total Carbohydrates | 19.0 g | 6% | |
| Dietary Fiber | 15.9 g | 56% | |
| Sugars | 0.3 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 1123.8 mg | 23% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Aguacate
The aguacate, or avocado, is a nutrient-dense fruit native to Central and South America, commonly used in dishes like guacamole, salads, and smoothies. Known for its creamy texture and rich flavor, it is a staple in many cuisines, notably Mexican and Californian. Nutritionally, a 100g serving of avocado provides approximately 160 calories, 14.7g of healthy fats (mostly monounsaturated), 6.7g of dietary fiber, and small but significant amounts of protein (2g). It is also an excellent source of potassium, with more potassium per gram than a banana, as well as significant levels of vitamin K, folate, and vitamin E. Avocado’s nutrient composition makes it a superfood with various health-promoting properties, especially for heart and skin health.
Health Benefits
- Promotes heart health due to its high content of monounsaturated fats, which can help reduce LDL cholesterol ("bad" cholesterol) and increase HDL cholesterol ("good" cholesterol).
- Supports digestion as it contains 6.7g of dietary fiber per 100g, which aids in promoting gut health and regular bowel movements.
- Rich in potassium (485mg per 100g), which helps regulate blood pressure by counteracting sodium’s effects and supporting proper muscle and nerve function.
Dietary Considerations
Selection and Storage
Store avocados at room temperature until ripe, then refrigerate to prolong freshness. To prevent browning of cut avocados, sprinkle with lemon juice and store in an airtight container.
Common Questions About Aguacate Nutrition
What is the nutritional content of aguacate?
Aguacate (avocado) is nutrient-dense, providing 160 calories per 100 grams, 2 grams of protein, 14.7 grams of healthy fats, and 8 grams of carbohydrates, including 6.7 grams of fiber. It is also low in sugar (0.1 grams) and sodium (6.7 mg), making it a highly nutritious option.
Can aguacate be eaten on a keto diet?
Yes, aguacate is an excellent choice for a keto diet as it is high in healthy fats (14.7 grams per 100 grams) and contains only 8 grams of carbohydrates, most of which are dietary fiber (6.7 grams). This makes it very low in net carbs, which is ideal for keto.
What are the health benefits of aguacate?
Aguacate is rich in monounsaturated fats, which can help support heart health. Its high fiber content promotes digestive health, while vitamins like K, C, and E in avocados contribute to bone health, skin health, and immune function. It also contains potassium, which aids in maintaining healthy blood pressure.
What is the recommended serving size for aguacate?
A typical serving size of aguacate is half of a medium avocado, which provides about 120 calories, 1 gram of protein, 11 grams of fat, 4 grams of carbohydrates (3 grams of fiber), and less than 1 gram of sugar. This portion is ideal for controlling calorie intake while enjoying its benefits.
How does aguacate compare to other healthy fats like olive oil and nuts?
Aguacate provides a creamy texture and is rich in monounsaturated fats, similar to olive oil, but also adds fiber and vitamins. Unlike nuts, which are primarily fats and protein, avocado has fewer calories per gram and offers a mild flavor, making it versatile for savory and sweet dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Avocado and Cardiometabolic Health: A Systematic ReviewAmerican Journal of Clinical NutritionExamines the health benefits of avocado, including its dietary fiber's impact on cardiometabolic health.
- Avocados: Nutritional Properties and Health BenefitsHarvard T.H. Chan School of Public HealthExplains the nutritional content and health implications of avocados, focusing on fiber and healthy fats.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Agriculture & Health and Human ServicesHighlights avocado as a nutrient-dense food within the vegetable subgroup in U.S. dietary recommendations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
