Fruit
avocado fruit.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
144
PROTEIN
3.0g
CARBS
1.8g
FAT
13.9g
FIBER
6.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories144kcal—
Protein3.0g6%
Carbohydrates1.8g1%
Fiber6.7g24%
Sugar1.6g3%
Total fat13.9g18%
Saturated fat1.2g6%
Trans fat0g—
Cholesterol0mg0%
Water73.6g—
MINERALS
Sodium2.8mg0%
Potassium377mg8%
Calcium28.5mg2%
Iron0.81mg5%
Magnesium48.1mg11%
Phosphorus63.1mg5%
Zinc0.75mg7%
Copper0.39mg43%
Manganese0.74mg32%
Selenium0µg0%
VITAMINS
Vitamin A12µg1%
Vitamin C9.4mg10%
Vitamin D2.1µg11%
Vitamin E0.02mg0%
Vitamin K38.7µg32%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.08mg6%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)1.3mg25%
Vitamin B60.18mg11%
Biotin (B7)1.3µg4%
Folate (B9)67.2µg17%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup231.9g
1 tablespoon14.5g
1 teaspoon4.8g
1 oz28.4g
1 lb453.6g
1 ml1g
1 liter980g
1 piece180g
HEALTH BENEFITS
Why eat it.
- ✓Rich in heart-healthy monounsaturated fats (oleic acid), which help reduce inflammation and lower bad cholesterol levels.
- ✓Excellent source of potassium, which is crucial for maintaining healthy blood pressure and cardiovascular function.
- ✓High in dietary fiber, promoting digestive health, regular bowel movements, and a feeling of fullness.
- ✓Packed with antioxidants, including lutein and zeaxanthin, which are vital for protecting eye health and reducing the risk of age-related macular degeneration.
COOKING TIPS
In the kitchen.
- 1For a simple and classic preparation, mash ripe avocado with lime juice, salt, and cilantro to make guacamole.
- 2Add sliced or diced avocado to salads, sandwiches, and tacos for a creamy texture and a boost of healthy fats.
- 3Blend avocado into smoothies to add creaminess and nutrients without altering the flavor significantly.
- 4Use mashed avocado as a substitute for mayonnaise on sandwiches or butter on toast for a healthier alternative.
STORAGE
Keep it fresh.
- Store unripe, hard avocados at room temperature for 4-7 days until they yield to gentle pressure.
- Once ripe, store whole avocados in the refrigerator to slow the ripening process for up to 5 days.
- To store a cut avocado, brush the exposed flesh with lemon or lime juice, wrap tightly with plastic, and refrigerate for 1-2 days to minimize browning.
FAQ
Frequently asked questions.
Is avocado healthy?
Yes, avocados are highly nutritious and considered a 'superfood.' They are rich in heart-healthy monounsaturated fats (oleic acid), which help reduce inflammation and lower bad cholesterol levels, while providing essential fiber and potassium.
Is avocado good for weight loss?
Despite being relatively high in calories (144 kcal per 100g), avocados are excellent for weight management. Their high fiber content promotes a feeling of fullness and satiety, which can help prevent overeating throughout the day.
Is avocado keto-friendly?
Yes, avocado is a staple of the ketogenic diet. With only 1.75g of carbs and nearly 14g of healthy fats per 100g, it provides the high-fat, low-carb profile necessary to maintain ketosis.
How do I know if an avocado is ripe?
A ripe avocado will yield to gentle pressure when squeezed in the palm of your hand. The skin usually turns a darker green or blackish color, but the texture is the most reliable indicator; it should feel soft but not mushy.
How do I store a cut avocado to prevent it from turning brown?
To slow oxidation, leave the pit in the unused half and squeeze lemon or lime juice over the exposed flesh. Wrap it tightly in plastic wrap, ensuring the wrap touches the surface of the fruit to block out air, and refrigerate.
What are the main health benefits of avocados for the eyes?
Avocados are packed with antioxidants, specifically lutein and zeaxanthin. These nutrients are vital for protecting eye tissues from UV light damage and reducing the risk of age-related macular degeneration and cataracts.
Can I freeze avocado?
Yes, you can freeze avocado, though the texture may change slightly. It is best to freeze it mashed with a little citrus juice in an airtight container or bag, which works perfectly for future smoothies, dressings, or guacamole.
What does avocado taste like and how is it used?
Avocado has a mild, buttery, and slightly nutty flavor with a very creamy texture. It is incredibly versatile, used as a spread on toast, a base for dips like guacamole, a topping for salads, or even a creamy addition to smoothies.
Is avocado a good source of protein?
While not a primary protein source, avocado contains about 2.95g of protein per 100g, which is higher than most other fruits. It is a great supplemental plant-based protein for vegans and vegetarians.
Can I cook with avocado?
While usually eaten raw, avocado can be lightly grilled, baked with an egg in the center, or warmed in pasta sauces. However, prolonged high heat can sometimes make the fruit taste slightly bitter, so it is best added toward the end of cooking.
