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 | 11.1 mg | 0% | |
| Total Carbohydrates | 19.0 g | 6% | |
| Dietary Fiber | 15.9 g | 56% | |
| Sugars | 0.5 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 1154.0 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 Avokado
Avocado, originating from Central America and widely associated with Mexican cuisine, is a creamy, nutrient-dense fruit. Known for its rich, buttery texture, it is celebrated both as a standalone snack and as an ingredient in dishes like guacamole and salads. A 100-gram serving typically contains 160 calories, 14.7 grams of healthy monounsaturated fats, 8 grams of carbohydrates (primarily fiber at 6.7 grams), 2 grams of protein, and essential micronutrients like potassium, vitamin C, and vitamin K. It is low in sugar and sodium, making it an excellent addition to balanced diets.
Health Benefits
- Promotes heart health due to its high monounsaturated fat content, which can improve cholesterol levels.
- Supports digestive health with 6.7 grams of fiber in a 100-gram serving, contributing to regular bowel movements.
- Rich in potassium, providing about 10% of the daily recommended intake per serving, which helps in maintaining healthy blood pressure.
Dietary Considerations
Selection and Storage
Store unripe avocados at room temperature until they yield to gentle pressure, then refrigerate to slow further ripening. Cut avocados should be stored in an airtight container with a squeeze of lemon or lime juice to prevent browning.
Common Questions About Avokado Nutrition
Is avocado high in protein?
Avocado is not particularly high in protein, as one medium avocado (around 150 grams) contains about 2 grams of protein. However, it is a good source of healthy fats and fiber, making it a nutritious addition to most diets.
Can I eat avocado on a keto diet?
Yes, avocado is an excellent choice for a keto diet. With only 8 grams of carbs per medium avocado and 6.7 grams of fiber, the net carb content is very low (about 1.3 grams). Plus, its high fat content (14.7 grams per serving) supports the macronutrient ratio needed for ketosis.
What are the health benefits of eating avocado?
Avocados offer multiple health benefits; they are rich in monounsaturated fats, which support heart health, and contain 6.7 grams of fiber, promoting digestive health. They are also an excellent source of potassium (485 mg per 100 grams), which helps maintain healthy blood pressure.
What is the recommended serving size for avocado?
A recommended serving size of avocado is typically around 1/3 or 1/2 of a medium fruit, which is approximately 50-75 grams. This portion contains about 80-120 calories, providing a balanced amount of healthy fats without excessive calorie intake.
How does avocado compare to olive oil for healthy fat intake?
Avocado and olive oil are both excellent sources of healthy monounsaturated fats. While olive oil is purely fat, avocado provides additional nutrients like fiber, potassium, and small amounts of protein. If you’re looking for a whole food with added benefits, avocado is a better choice, whereas olive oil is ideal for cooking and dressings.
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.
