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 |
377.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.6 g | 44% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.7 mg | 0% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 15.7 g | 56% | |
| Sugars | 0.3 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.3 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 1113.2 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 Avocados
Avocados are a fruit originally native to Central America, particularly Mexico, and have become a staple in cuisines globally, including Latin American, Mediterranean, and Western diets. Rich and creamy, avocados are prized for their diverse nutrient profile. A 100-gram serving contains approximately 160 calories, 14.67 grams of heart-healthy monounsaturated fats, 6.67 grams of fiber, and small amounts of protein and carbohydrates. Avocados are abundant in potassium, higher than bananas, and provide vitamins like vitamin C, vitamin E, and B-vitamins, along with folate. They are naturally cholesterol-free and low in sodium, making them a versatile superfood used in salads, toasts, guacamole, and smoothies. Their nutrient density supports various dietary needs and preferences.
Health Benefits
- Rich in heart-healthy monounsaturated fats, particularly oleic acid, which may help lower bad LDL cholesterol and support cardiovascular health.
- High potassium content (487 mg per 100g) helps regulate blood pressure and supports proper muscle and nerve function.
- Loaded with dietary fiber (6.67g per 100g), promoting digestive health, aiding weight management, and supporting gut microbiota.
- Contains vitamin C (6.67mg per 100g), which boosts the immune system and acts as an antioxidant to protect cells from damage.
- A good source of folate (81 mcg per 100g), essential for healthy DNA formation and especially important during pregnancy.
Dietary Considerations
Selection and Storage
Store unripe avocados at room temperature until they yield slightly to pressure. Once ripe, refrigerate to extend freshness for 2-3 days. Cut avocados should be stored in an airtight container, with a bit of lemon juice to prevent browning.
Common Questions About Avocados Nutrition
Are avocados high in protein?
Avocados contain about 2 grams of protein per 100 grams, which is relatively low compared to high-protein foods like meat, legumes, or tofu. While not a significant protein source, their healthy fats and fiber make them a valuable addition to your diet.
Can I eat avocados on a keto diet?
Yes, avocados are an excellent food for keto diets. They are low in carbs with only about 8 grams per 100 grams, 6.7 grams of which come from fiber, resulting in a net carb count of approximately 1.3 grams. Additionally, they are high in healthy fats, which help meet keto macronutrient requirements.
What health benefits do avocados provide?
Avocados offer several health benefits, including support for heart health due to their high monounsaturated fat content and potassium (485 mg per 100 grams). They are also rich in fiber (6.7 grams per 100 grams), which can aid digestion and contribute to cholesterol control. Their antioxidants, such as vitamin E and lutein, promote skin and eye health.
How much avocado should I eat in one serving?
A recommended serving size is about one-third of an average avocado (50 grams), which provides roughly 80 calories, 1 gram of protein, 7 grams of fat, and 3 grams of fiber. Adjust portion sizes based on your caloric needs and dietary goals, as avocados are calorie-dense.
How do avocados compare to other fruits like bananas for nutrition?
Unlike bananas, which are higher in sugar (12 grams per 100 grams) and lower in fat, avocados are low in sugar (0.1 grams per 100 grams) and high in healthy fats (14.7 grams per 100 grams). Avocados also provide more fiber (6.7 grams) and potassium (485 mg) than bananas, making them a better choice for heart health and sustained energy.
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.
- Avocados: Health Benefits and RecipesHarvard T.H. Chan School of Public HealthHighlights the nutritional benefits and key components of avocados, including their healthy fat and fiber content.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesProvides guidance on including nutrient-dense foods, like avocados, as part of a healthy eating pattern.
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.
