Avocado nutrition facts

 

Avocados are a popular fruit known not only for their creamy texture and mild, nutty flavor but also for their impressive nutritional profile. Here are some key nutrition facts about avocados:

Macronutrients:

Fat: Avocados are high in healthy monounsaturated fats, particularly oleic acid. This type of fat has been linked to various health benefits, including reduced inflammation and better heart health.

Protein: Avocados contain a modest amount of protein for a fruit, but they are not a significant source of protein.

Carbohydrates: The majority of carbohydrates in avocados come from fiber, with a small portion being sugars.

Fiber: One of the standout nutrients in avocados is dietary fiber. Fiber aids in digestion, can help stabilize blood sugar levels, and supports a healthy gut microbiome.

Vitamins:

Vitamin K: Essential for blood clotting and bone health.

Folate (Vitamin B9): Important for proper brain function and is crucial for pregnant women as it can help prevent neural tube defects.

Vitamin E: A powerful antioxidant that helps protect your cells from damage.

Vitamin C: Necessary for the synthesis of collagen and certain neurotransmitters, and contributes to immune defense.

Minerals:

Potassium: Avocados contain more potassium than bananas. Potassium is an essential mineral that helps regulate fluid balance, muscle contractions, and nerve signals.

Magnesium: Important for numerous biochemical reactions in your body.

Copper: A trace mineral that plays a role in the formation of red blood cells and supports the immune system.

Antioxidants: Avocados are also a good source of antioxidants, including carotenoids like lutein and zeaxanthin, which are beneficial for eye health.

Calories: An average-sized avocado contains about 230-250 calories, mostly from fat.

Other beneficial compounds:

Phytosterols: These compounds have anti-inflammatory properties and may help reduce cholesterol levels.

Polyhydroxylated fatty alcohols (PFAs): Uncommon in most fruits, these fatty alcohols can reduce inflammation, especially after UVB skin exposure (like from the sun).

Heart Health: The monounsaturated fats, fiber, and antioxidants in avocados contribute to heart health. They can help reduce LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels.

It's worth noting that while avocados have many health benefits, they are also calorie-dense because of their fat content. Therefore, if you're watching your calorie intake, you should consume avocados in moderation.

Avocado Nutrition Facts (for a medium-sized avocado, ~200 grams):

Calories: ~322

Total Fat: ~29g:

• Saturated fat: ~4.3g
• Monounsaturated fat: ~20g
• Polyunsaturated fat: ~3.6g

Cholesterol: 0mg

Sodium: ~14mg

Total Carbohydrates: ~17g:

Dietary Fiber: ~13.5g

Sugars: ~1.3g

Protein: ~4g

Vitamins & Minerals:

• Vitamin K: ~39 mcg (49% of Daily Value)
• Folate: ~121 mcg (30% DV)
• Vitamin C: ~20mg (33% DV)
• Potassium: ~975mg (28% DV)
• Vitamin B5 (Pantothenic Acid): ~2.3mg (23% DV)
• Vitamin B6: ~0.4mg (23% DV)
• Vitamin E: ~4.2mg (21% DV)
• Copper: ~0.4mg (19% DV)
• Magnesium: ~58mg (15% DV)
• Manganese: ~0.3mg (14% DV)
• Niacin (Vitamin B3): ~2.6mg (13% DV)
• Riboflavin (Vitamin B2): ~0.2mg (12% DV)
• Zinc: ~1.3mg (9% DV)
• Phosphorus: ~85mg (8% DV)
• Iron: ~1.1mg (6% DV)
• Thiamine (Vitamin B1): ~0.1mg (6% DV)

Water: ~141g

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