1 serving (100 grams) contains 160 calories, 2.0 grams of protein, 14.7 grams of fat, and 8.5 grams of carbohydrates.
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Nutrition Information
Calories |
381.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35 g | 44% | |
| Saturated Fat | 5 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16.7 mg | 0% | |
| Total Carbohydrates | 20.2 g | 7% | |
| Dietary Fiber | 16.0 g | 57% | |
| Sugars | 1.7 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 1154.8 mg | 24% | |
* 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 Avocat
Avocado, a creamy and nutrient-dense fruit, originates from Central America and is a staple in cuisines such as Mexican and Californian. Known for its rich, buttery texture and versatility, avocados can be used in salads, spreads, smoothies, and more. Nutritionally, a 100g serving (approximately half an avocado) contains 160 calories, 2g of protein, 8.5g of carbohydrates (majority from fiber), and 14.7g of healthy fats. It's an excellent source of fiber (6.7g per serving), potassium, and vitamin C. Avocado's monounsaturated fat profile, particularly oleic acid, is linked to numerous health benefits. Despite its fat content, it is heart-healthy and widely embraced in balanced diets.
Health Benefits
- Supports heart health due to its high monounsaturated fat content, particularly oleic acid, which can reduce LDL cholesterol levels.
- Promotes digestion with 6.7g of dietary fiber per 100g, supporting gut health and aiding in regular bowel movements.
- Aids in skin health and wound healing with vitamin C (10mg per 100g), critical for collagen production and antioxidant defense.
Dietary Considerations
Selection and Storage
Store unripe avocados at room temperature until they soften. Once ripe, refrigerate to extend freshness for up to 2-3 days. To minimize browning, sprinkle cut surfaces with lemon or lime juice.
Common Questions About Avocat Nutrition
Is avocado high in protein?
Avocado is not particularly high in protein, providing just about 2 grams per 100 grams. It is a nutrient-dense food mainly valued for its healthy fat content rather than protein.
Can I eat avocado on a keto diet?
Yes, avocado is an excellent choice for a keto diet. It is low in net carbs, with around 1.8 grams of digestible carbs per 100 grams due to its high fiber content, making it a filling and keto-friendly option.
What are the health benefits of avocado?
Avocado is rich in monounsaturated fats, which support heart health and lower bad cholesterol levels. It provides essential nutrients like potassium (485 mg per 100 grams) and vitamin E and is high in fiber, aiding digestion and gut health.
How much avocado should I eat per serving?
A serving of avocado is generally considered to be 1/3 of a medium avocado, or about 50 grams. This portion contains approximately 80 calories and provides a balanced amount of healthy fats, fiber, and vitamins.
How does avocado compare to other fruits like bananas or apples?
Unlike bananas or apples, avocado is much higher in healthy fats (14.7 grams per 100 grams) and lower in sugar (0.7 grams per 100 grams). It has a creamy texture and fewer carbs, making it a unique fruit ideal for low-carb diets or adding creaminess to 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.
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.
