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Here’s a chart outlining the approximate nutritional values for one cup (approximately 150 grams) of sliced avocado:
These values are approximate and can vary depending on factors such as the variety and ripeness of the avocado.
| Nutrient | Amount |
|---|---|
| Calories | 240 |
| Total Fat | 22 grams |
| Saturated Fat | 3 grams |
| Monounsaturated Fat | 15 grams |
| Polyunsaturated Fat | 2.7 grams |
| Cholesterol | 0 mg |
| Sodium | 10 mg |
| Potassium | 708 mg |
| Total Carbohydrates | 12 grams |
| Dietary Fiber | 10 grams |
| Sugars | 0.7 grams |
| Protein | 3 grams |
| Vitamin A | 6% of DV |
| Vitamin C | 24% of DV |
| Calcium | 1% of DV |
| Iron | 4% of DV |
Avocados contain low amounts of both sugar and dietary fiber. Furthermore, avocados provide many other essential nutrients essential for health such as phenolic acids and organic acids.
Avocados contain monounsaturated fats that are beneficial to heart health, naturally sodium-free, and contain potassium, which has been shown to lower blood pressure and ease tension in blood vessels.
History
Avocados have a rich history that dates back thousands of years. The avocado, also known as the “alligator pear,” is believed to have originated in Central America, specifically in present-day Mexico. The earliest evidence of the avocado being consumed by humans dates back to around 10,000 BC.
The ancient Mesoamerican civilizations, such as the Aztecs and the Mayans, revered the avocado for its rich taste and creamy texture. They even believed that avocados had aphrodisiac properties, leading to them being considered a symbol of love and fertility.
Avocados were introduced to Europe by Spanish explorers in the 16th century, where they quickly gained popularity among the aristocracy. By the 19th century, avocados had made their way to the United States, where they were initially grown in California and Florida.
Calories
Avocados are packed with dietary fiber and heart-healthy fats that support cardiovascular health, making them an excellent source of nutrition. Their sodium levels are also relatively low with less than one gram of saturated fat per serving. One half of a medium avocado provides up to five grams of dietary fiber (which represents 20% of your recommended daily intake for this important food), plus other vital vitamins, minerals, and phytochemicals such as potassium, vitamin C and folate among many others.
A diet high in fiber can help you feel fuller for longer, lower your blood sugar and cholesterol levels, and even help protect against some cancers. Avocados are an excellent source of dietary fiber, providing up to 10 g per serving (1/3 medium avocado). Their mix of both soluble and insoluble fiber means they make for a great source of fullness!
Unsaturated fats found in avocado have long been considered unhealthy. However, according to the Dietary Guidelines for Americans they now form an essential part of a balanced diet and may help lower heart disease risk, by replacing some saturated fat with unsaturated fats from avocado.
Avocado nutrition facts also contain moderate levels of vitamins C and E, both known as antioxidants that provide protection from cell damage and chronic diseases. Vitamin C also plays an integral part in supporting cardiovascular health by decreasing LDL-cholesterol oxidation rates.
Avocados offer numerous nutritional advantages due to their potassium content. Potassium supports proper nerve, muscle and kidney functioning by neutralizing salt’s impact on your blood pressure and decreasing risk for kidney stones as we age. Furthermore, avocados also contain fat-soluble carotenoids known as lutein and zeaxanthin that may help protect against eye conditions such as cataracts and macular degeneration.
Fat
Avocados are an incredible source of nutrition. A good source of heart-healthy monounsaturated fat, fiber and potassium. They also offer ample amounts of folate and vitamin C for an impressive nutritional punch!
Avocado’s monounsaturated fatty acids make it a delicious alternative to foods high in saturated fats, like butter and mayonnaise. Furthermore, its abundant source of vitamin E, an antioxidative that protects cells against damage, makes avocado an invaluable nutritional staple.
Avocados have another health advantage in that they contain plant sterols that help lower cholesterol levels. In fact, avocado consumption has been linked with a reduction in total cholesterol, LDL (bad) cholesterol and triglyceride levels.
Avocados are an excellent source of potassium, an often forgotten mineral in our diets. Potassium plays an essential role in healthy cell function and blood pressure regulation by counteracting sodium’s effects, acting as a natural vasodilator which increases blood flow while simultaneously decreasing pressure levels. Just one medium avocado provides around 15 percent of your daily recommended allowance of potassium!
Avocado is an ideal fit for healthful diets such as the Mediterranean and DASH diets due to its nutrient and phytochemical profile. Furthermore, its nutritional content is comparable to 1.5 ounces (42.5 grams) of tree nuts with heart health claims such as almonds or pistachios without their caloric intake. One avocado fruit counts towards daily goals as one of five meals while providing important essential vitamins.
Carbohydrates
Avocados are an nutrient dense food with high concentrations of potassium, dietary fiber and healthy fats; mostly monounsaturated but with some polyunsaturates. Furthermore, avocados provide oleic acid which may help lower cholesterol and decrease heart disease risks by providing essential oleic acid-derived oleic acid as a source.
Avocado fat content provides a valuable source of protein, vitamin E and both soluble and insoluble fiber. Avocado is also known for being an abundant source of phytochemicals such as phenolic compounds and organic acids; with organic acids serving as precursors for creating other phenolic compounds used to synthesize secondary metabolites and cell-wall components among other cellular structures.
One Hass avocado provides significant dietary fiber (6.8 g per 100 g of pulp) and is an excellent source of potassium, vitamin C, E and K1, folate, B-6 riboflavin pantothenic acid and lutein/zeaxanthin. Avocados are low-cost farm-to-market food that don’t need chemical preservatives and naturally resist insects pests, providing an economical source of nutrition!
Avocados contain oleic acid, a monounsaturated fatty acid (MUFA) with numerous health benefits that may help lower LDL (the “bad”) cholesterol and improve cardiovascular health by slowing down carb breakdown and blood sugar production. Furthermore, MUFAs may help improve mood by helping balance hormones, support normal brain function and promote good skin health. Furthermore, avocados also contain several other beneficial nutrients and phytochemicals essential to good skin health as well as several antioxidative properties and potential health benefits of their phenolic compounds with potential health benefits as part of our daily diet.
Fiber
Avocados are an incredibly nutritious food source, boasting an abundance of vitamins, minerals and phytochemicals. As well as providing an ample supply of healthy fats and fiber for a well-rounded diet plan, avocados also make a good option when trying to decrease sodium consumption as they contain very little.
Avocados contain predominantly monounsaturated fats that may help promote heart health. Furthermore, their folate, potassium, and dietary fiber content has been linked to decreased risks of chronic diseases.
One avocado provides approximately 2.7 g of dietary fiber, helping maintain proper digestive tract functioning and warding off constipation. Fiber also facilitates absorption of fat-soluble vitamins like Vitamin A and Carotenoids; one study has even demonstrated how its rich fatty acid composition enhances their absorption when eaten with low-fat dressing (Brown et al. 2007).
Folate is essential to the formation of DNA and overall cell health. Furthermore, it helps prevent homocysteine buildup which can impair circulation and nutritional delivery to your brain. One half of an avocado provides approximately 4.6 micrograms of folic acid.
Avocados are packed with potassium, an essential mineral for proper nerve, muscle, and kidney functioning as well as mitigating sodium’s impact on your blood pressure levels. Just one half of an avocado provides 10% of your Daily Value of potassium! In addition, avocados provide good sources of magnesium that has been associated with improved bone health while vitamin K aids calcium absorption by your body and other bone-building minerals.
Protein
Avocados are an excellent source of both protein and potassium, two often-overlooked minerals in American diets. According to The Cleveland Clinic, one half of an avocado contains nearly 15 percent of its daily potassium recommendation. This helps regulate blood pressure while maintaining fluid balance in cells, as well as acting as an electrolyte with steady heartbeat signals.
Avocados provide significant amounts of folate and vitamin K as well as magnesium in one serving. Two-thirds of an avocado’s calories come from healthy fats which have been shown to lower “bad” LDL cholesterol. A typical serving provides about 24% of the DV for dietary fiber. Two-thirds of its calories come from heart-healthy monounsaturated fatty acids found in avocados which has been shown to decrease levels of LDL cholesterol by approximately 30%.
Avocado’s nutritional value is elevated further by its naturally low glycemic index score of 40 or lower. By including avocado in meals, its ability to lower glycemic load can be further maximized; studies have also demonstrated how replacing saturated fat with unsaturated fat improves insulin sensitivity in the body.
Avocados are an excellent natural source of carotenoids such as beta-carotene and lutein, with research revealing that their soluble fiber helps increase absorption.
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