1 serving (201 grams) contains 322 calories, 4.0 grams of protein, 29.5 grams of fat, and 17.1 grams of carbohydrates.
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Nutrition Information
Calories |
378.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16.5 mg | 0% | |
| Total Carbohydrates | 20.1 g | 7% | |
| Dietary Fiber | 15.9 g | 56% | |
| Sugars | 0.2 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.2 mg | 2% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 1147.1 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 Large avocado
The large avocado, native to Central and South America, is a creamy-textured fruit widely used in cuisines such as Mexican, Californian, and Mediterranean. It is known for its rich flavor and versatility in dishes like guacamole, salads, smoothies, and toast. Nutritionally, large avocados are an excellent source of heart-healthy monounsaturated fats, particularly oleic acid. They are also rich in dietary fiber, vitamins like B6, C, E, and K, as well as potassium. Despite being calorie-dense (approximately 322 calories in a large avocado), they are nutrient-dense, offering substantial health benefits in a single serving of about 200 grams.
Health Benefits
- Supports heart health due to its high content of monounsaturated fats, particularly oleic acid, which can help lower LDL cholesterol and raise HDL cholesterol.
- Rich in potassium (975 mg per large avocado), which helps regulate blood pressure and supports proper muscle and nerve function.
- Packed with dietary fiber (13 grams per large avocado), which promotes digestive health, supports healthy gut bacteria, and aids in prolonged satiety.
- Contains vitamin E, a powerful antioxidant (4.2 mg per large avocado), which helps protect cells from damage caused by free radicals.
- Provides folate (164 mcg per large avocado), which is essential for DNA synthesis and critical for supporting fetal development during pregnancy.
Dietary Considerations
Selection and Storage
Store unripe avocados at room temperature until they yield to gentle pressure. Once ripe, refrigerate whole avocados in the produce drawer or store cut avocados with a squeeze of lemon or lime juice in an airtight container to slow browning.
Common Questions About Large avocado Nutrition
How many calories and nutrients are in a large avocado?
A large avocado (about 200 grams) contains approximately 320 calories, 29 grams of fat, 17 grams of carbohydrates, 13 grams of fiber, and 4 grams of protein. It is also rich in potassium, providing about 975 mg (28% of the daily recommended intake), and is an excellent source of vitamins C, E, K, and B6.
Is a large avocado compatible with a keto diet?
Yes, a large avocado is very keto-friendly due to its high healthy fat content (29 grams per avocado) and its low net carbohydrate count of 4 grams per serving once fiber is accounted for. It is a popular choice for ketogenic meal plans.
What are the main health benefits or concerns of eating a large avocado?
Avocados are packed with monounsaturated fats, which support heart health by improving cholesterol levels. They are also high in fiber, which aids digestion and helps with satiety. However, due to their high calorie density, they should be consumed in moderation by those managing calorie intake for weight concerns.
How much of a large avocado should I eat per serving?
A standard serving of avocado is about 1/3 of a large avocado (or approximately 67 grams), which provides around 107 calories, 10 grams of fat, and 4 grams of carbohydrates. This is a practical portion for balanced meals or snacks while keeping calories in check.
How does a large avocado compare to other fruits for nutrition?
Unlike most fruits, which are high in natural sugars, avocados are low in sugar and high in healthy fats. Compared to bananas or apples, avocados offer significantly more potassium and fiber, but they are calorie-dense due to their fat content. This makes them more suitable for energy-dense, nutrient-rich diets.
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.
