Avocado Nutrition Facts and Health Benefits

Some nutrition experts call the avocado a superfood. This flavorful fruit provides health benefits, such as cholesterol and blood sugar management, because it is a good source of fiber. But when you look at avocado nutrition, you might be surprised.Avocado Nutrition Facts and Health Benefits

Not only are avocado calories high, but most of the calories come from fat. So should you include this fruit in a healthy, balanced diet? Many people do, but if you’re watching your calorie and fat intake, you may decide to consume avocados in moderation.

Avocado Nutrition Facts

One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. Avocados are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K. The following nutrition information is for half of an avocado and is provided by the USDA.2

• Calories: 160
• Fat: 14.7g
• Sodium: 7mg
• Carbohydrates: 8.5g
• Fiber: 6.7g
• Sugars: 0.7g
• Protein: 2g
• Magnesium: 29mg
• Potassium: 485mg
• Vitamin C: 10mg
• Vitamin E: 2.1mg
• Vitamin K: 21mcg

Carbs

Most of the carbohydrates in an avocado come from fiber. A whole avocado provides about 17 grams of carbohydrate and 13.4 grams of fiber.2 There is very little sugar in an avocado (less than one gram) and the rest of the carbohydrate in the fruit comes from starch.

The glycemic index for avocado is estimated to be around zero, making it a low-glycemic food.3

Fats

A whole avocado provides roughly 30 grams of fat, 4.2 grams of saturated fat, almost 20 grams of monounsaturated fat, and 3.6 grams of polyunsaturated fat.2 So, while most of the calories in an avocado come from fat, they are mostly in the form of healthier monounsaturated fat.Avocado Nutrition Facts and Health Benefits

Monounsaturated fatty acids, or MUFAs, come from plant sources and are liquid at room temperature but start to thicken when chilled. MUFAs may be helpful in lowering LDL or “bad” cholesterol. For this reason, the Academy of Nutrition and Dietetics recommends that choosing foods with monounsaturated fats instead of saturated fat.

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Protein

About 2 grams of protein are found in half an avocado. It can nevertheless assist you in achieving your recommended protein consumption even though it isn’t a high-protein item.

Vitamins and Minerals

If you consume a slice or two of avocado, it won’t provide substantial vitamins or minerals because the serving size is so small. There are roughly two grams of protein in half an avocado. It’s not a high-protein item, but it can still assist you in achieving your recommended daily intake of protein.

Vitamins and Minerals in avocados include:

• Vitamin C
• Vitamin E
• Vitamin K
• Folate (vitamin B9)
• Niacin (vitamin B3)
• Pantothenic Acid (vitamin B5)
• Magnesium
• Potassium
• Copper
• Manganese

Calories

The number of calories in an avocado will depend on its size. However, the entire avocado provides a good source of K, E, and C vitamins.2In addition, an avocado has more potassium than a banana and several other essential nutrients.

According to the USDA Nutrient Database, there are 322 calories in a larger (200 gram) avocado. In general, an average avocado ranges from 200 to 300 calories.

If you spread a thin layer of avocado on your sandwich or add a small amount to your healthy taco, you are probably consuming roughly 30 grams or about two tablespoons of fruit. Avocado Nutrition Facts and Health Benefits

Summary

Avocados are strong in fat, but it’s monounsaturated fat, which is better for you. They are also low in sugar and high in fiber, vitamins, and minerals.

Health Benefits

Avocados have been studied extensively, in part, because the Hass Avocado Board funds much of the research.6 For this reason, it can be tricky to discern whether it is avocados specifically that provide the benefit that is studied. That said, here are a few studies and what they’ve found.

May Aid in Diabetes Management

Avocados may provide benefits for people with diabetes. Although they have carbohydrates, their low glycemic index rating of almost zero means that they have little effect on blood sugar. The glycemic index is a scale from 1 to 100, with high numbers indicating foods that raise your blood sugar faster.Avocado Nutrition Facts and Health Benefits

That means avocados are a healthy choice for those with diabetes, especially when they replace higher-glycemic foods.8 Some studies have shown that avocado consumption is associated with improved glycemic control in subjects with type 2 diabetes.

In addition, there is considerable evidence to suggest that high-MUFA diets can also improve metabolic health among people with type 2 diabetes.Avocados have a lot of fat, but it’s monounsaturated fat, which is healthier. Along with relatively little added sugar, they also include fiber and a range of vitamins and minerals.

May Support Heart Health

A study published in Journal of the American Heart Association that tracked 110,00 people over 30 years found that those who ate two or more servings (a serving is half an avocado) a week had a 16% lower risk of heart disease and 21% lower risk of coronary heart disease.Avocado Nutrition Facts and Health Benefits

Several studies have also shown that avocado consumption may improve cholesterol levels in some people. Specifically, a 2022 review linked eating avocados with lower total cholesterol and LDL (“bad”) cholesterol in individuals with high cholesterol, a risk factor for cardiovascular disease. However, the review authors noted that larger, well-conducted studies are needed.

In addition to exercise and lifestyle factors (such as not smoking and minimizing stress), a healthy diet that includes foods like avocadoes can help support cardiovascular health. Diabetic cookbooks can include recipes and other meal ideas for those with diabetes, as well as tips on how to include avocados and other healthy fats in your diet.

May Prevent Cancer

A 2019 review notes that the avocado seed extract appears to help protect against cancer thanks to being richer in sterol compounds than the rest of the fruit. However, it is unclear whether it is safe to eat the seed. So, even avocado growers don’t recommend it.Avocado Nutrition Facts and Health Benefits

May Lower Metabolic Syndrome Risk

After looking at the results from the National Health and Nutrition Examination Survey (NHANES), researchers concluded that avocado consumption was associated with lower metabolic syndrome risk. They also noted a connection between eating avocados and better overall diet quality.

May Promote Weight Loss

Though avocados are high in calories, they still may provide benefits if you are trying to lose weight. The creamy texture and savory taste that comes from (healthy) fat can help you to feel full and satisfied at mealtime. Avocados also provide fiber. Eating foods with fiber can promote satiety.

Studies have shown an association between avocado consumption and lower body weight, lower body mass index (BMI), and decreased weight circumference. A few limited studies have also found that avocados are good for weight loss and regular consumption of avocados may be able to reduce your risk of becoming overweight.Avocado Nutrition Facts and Health Benefits

Allergies

While avocado allergy is rare, research indicates a possible increase in cases of food protein-induced enterocolitis syndrome (FPIES)—a non-IgE mediated allergy that impacts the gastrointestinal tract—with avocado being one potential trigger.Avocado Nutrition Facts and Health Benefits

People with oral allergy syndrome, also called pollen-food sensitivity syndrome, may also experience an allergic reaction when eating avocado. According to the American College of Allergy, Asthma, and Immunology, oral allergy syndrome is rarely associated with symptoms beyond the oral cavity, such as hives, breathing difficulty, or anaphylaxis.

Adverse Effects

Avocados may decrease the effectiveness of warfarin (Coumadin). If you are taking this medication, check with your healthcare provider for a personalized recommendation.Avocado Nutrition Facts and Health Benefits

Varieties

Many people are familiar with Hass avocados, commonly found at the grocery store. Hass avocados make up 95% of all the avocados eaten in the USA.This variety has skin with a dark, pebbly texture. But there are other varieties as well.

Other varieties include Pinkerton, Reed, Zutano, Bacon, Fuerte, and Gwen. Some of these are larger than the Hass and may have thinner, brighter skin. There are 56 types of avocado that come from Florida alone.

When It’s Best

The avocado tree has a long harvest season that sometimes overlaps from one year to the next, so the fruit can be found in most grocery stores year-round. Avocado doesn’t begin to ripen until it is picked from the tree.

Storage and Food Safety

When choosing an avocado, use both color and feel to find the best fruit. First, select an avocado with a dark but consistent color. Take it in the palm of your hand and gently squeeze it. If it yields slightly, it is ripe and ready to use.Avocado Nutrition Facts and Health Benefits

Diabetes patients can find recipes and other meal ideas in diabetic cookbooks, which can help you integrate avocados and other healthy fats into your diet.

To ripen an unripe avocado quickly, place it in a brown paper bag with an apple or banana for two to three days. You can also freeze an avocado, but it may change the texture of the fruit.Avocado Nutrition Facts and Health Benefits