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Nutritional Values of Avocado

Rich and buttery avocados belong to an esteemed short-list of natural foods that contain significant amounts of heart-healthy monounsaturated fats. Avocados are so nutrient-rich that it is worth the effort to incorporate the avocado fruit (yes, it is a fruit, not a vegetable) into a healthy diet as often as possible. Whether served in guacamole or California sushi rolls, stacked in wedges on a sandwich or salad, or spread on toast in place of butter, avocados are worth every luscious, heart-healthy bite.

  1. Calories

    • One half of an avocado has 165 calories, of which 135 calories come from fat, 8 calories from protein, and nearly 3 calories from sugar.

    Fat

    • Half of an avocado contains a total of 15 grams of fat, or about 23 percent of the recommended daily allowance for the average adult following a 2,000 calorie-per-day diet. However, not all fats are equal, and while avocados contain a lot of fat, this fat is primarily composed of heart-healthy polyunsaturated and monounsaturated fats. One half of an avocado provides 10 grams of monounsaturated fat and 2 grams of polyunsaturated fat. There are few foods that provide so much of these fats known to help lower cholesterol and maintain a healthy heart. The Mayo Clinic includes avocados along with olive oil on its list of the best sources of these healthy fats.

    Carbohydrates

    • A serving of one half of an avocado provides nearly 9 grams of carbohydrates, including nearly 7 grams of dietary fiber and less than 1 gram of sugar.

    Vitamins and Minerals

    • Avocados are a good source of vitamin C and vitamin A. One half of an avocado is rich in calcium, providing nearly 28 percent of the recommended daily allowance, and provides more potassium than an average-size banana.

    Cost-saving Tip

    • If you find a great price on avocados, go ahead and stock up. The California Avocado Commission website explains that avocados can be frozen. You will need to puree the avocados in a food processor or blender, adding one tablespoon of lemon juice for every two pureed avocados. Pour the avocado puree into freezer bags and store for up to four to five months to be used later in dips and other recipes. You might feel adventurous and decide to use some of that stored-up goodness to make avocado ice cream. Check out the Food Network recipe in Resources.

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