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Avocado Nutrition & Fat Levels

As an informed and health-conscious individual, you should understand the nutritional information pertaining to the food you use to fuel your body. The avocado, a favorite fruit among Californians, is often eaten by itself, as well as being an ingredient in salads, sandwiches, dips and other dishes. The California Avocado Commission defines one serving of avocado as 1 oz. A medium-sized avocado contains about five servings.

  1. Fat Content

    • Per serving, the average avocado contains 4.5 total g of fat, equaling 7 percent of the daily recommended fat intake for an adult, based on a 2,000-calorie diet. Of these 4.5 g, 3 are monounsaturated, 0.5 are polyunsaturated, and 0.5 are saturated. This amount of saturated fat makes up 3 percent of the daily recommended allowance. Avocado does not contain any trans fat. Monounsaturated and polyunsaturated fats are considered to be "good fats," because they can lower cholesterol and thereby lower your risk of heart disease. Saturated and trans fats are considered to be "bad fats" because they raise cholesterol and can thereby increase your risk of heart disease.

    Vitamins and Minerals

    • Avocados are not a source of calcium or vitamin A. They do contain 4 percent of the daily recommended intake of vitamin E, riboflavin, vitamin B6, pantothenic acid, vitamin C and niacin. They also contain 2 percent of the recommended values of magnesium, copper, iron, thiamin, phosphorus, zinc and manganese. Additionally, each serving provides 8 percent of the daily recommended value of folate.

    Other Nutritional Levels

    • Avocados do not contain any dietary cholesterol, sodium or sugars. Each serving contains 140 mg of potassium, or 4 percent of the recommended daily intake. Additionally, a serving contains 3 g of carbohydrates, including 1 g of dietary fiber. This provides 1 percent of the daily recommended intake of carbohydrates and 4 percent of the daily recommended intake of fiber. A serving also contains 1 g of protein.

    Calories

    • Each serving of avocado contains 50 calories, 35 of which come from fats. The California Avocado Commission provides a comparison of avocados versus other popular spreads, indicating that per serving, avocado contains approximately one quarter the calories of butter and approximately half the calories of a slice of cheddar cheese.

    Preparation

    • Avocado is perhaps most commonly recognized as the principal ingredient in guacamole. However, avocado can also be the basis for nutritious desserts and even baby food. Because they do not need to be cooked in order to be safe to eat, they can be mashed and eaten alone, or mixed with other fruit or vegetable purees. Avocado can also be served alongside brown rice and lean chicken as a part of a diet for those in athletic training, as it provides key nutrients and balances the carbohydrates and proteins in the other foods.

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