Nutritious, versatile and delicious, the avocado is a superfood that has earned its reputation for a reason โ it's packed with healthy fats, fiber and micronutrients. While some people call avocados a fruit, others consider them a vegetable, and the truth is that avocados are actually considered berries. In this article, learn all about the calories, nutritional values and impact of avocados on your health.
Table of nutritional values of avocados per 50gย
| Energy value | 80 kcal |
|---|---|
| Proteins | 1 gram |
| Carbohydrates | 4 grams |
| Fibers | 3.5 grams |
| Fats | 7.5 grams |
| Sugar | 3 grams |
How many calories does an avocado have?
One fresh avocado contains about 320 calories, which may seem like a lot, but one serving actually has about 100 calories. The recommended portion size ranges from one-fifth to one-third of an avocado, precisely because of the high fat and calorie content.
How many carbohydrates does an avocado have?
Compared to other fruits, avocados contain very little sugar. 100 grams of avocado contains only 0.66 grams of sugar, which includes glucose, fructose, sucrose and galactose.
In addition, avocado contains very low in carbohydrates - only 1.8 grams for every 100 grams of avocado. Due to their low sugar content, they have a very low glycemic index, which means that avocados do not significantly raise blood sugar levels.
How much fat does an avocado have?
As a rich source of monounsaturated fatty acids, Avocado contains healthy fats.. The most abundant fatty acid is oleic acid, which is the main component of olive oil. Research has linked oleic acid to protection against inflammation, heart disease and diabetes.
How much protein does an avocado have?
A portion of 50 grams of fresh avocado contains 1 gram of protein. Fresh avocado though does not contain a significant amount of protein, can be a creamy and tasty addition to a variety of meals, with which you can further increase your daily protein intake.
How much fiber does an avocado have?
Fiber accounts for most of the carbohydrate content (79%) of avocados. A 100-gram serving of avocado contains 6.7 grams of fiber, which is a high content it provides 24% of recommended daily intake. Dietary fiber is an important component of the diet with many health benefits. It can regulate appetite, feed friendly gut bacteria and reduce the risk of many diseases, including heart disease, stroke, obesity, type 2 diabetes and depression.
Avocado and health
Avocado is a food with numerous health benefits for your health, and can help prevent various diseases. The vitamins, minerals and healthy fats you get from avocados keep your body in optimal condition. Here's why it's good to eat avocados every day:
Avocados are packed with healthy fats
Avocados are a major source of monounsaturated fat, a fat that is good for your health. Not only do monounsaturated fats help keep you full between meals, they're also your heart's friend.
For decades, research has shown that the monounsaturated fats in avocados improve heart health by reduce the level of total cholesterol in the blood and LDL cholesterol (known as "bad" cholesterol). According to the American Heart Association (AHA), for cardiovascular health, most of the fat we eat should be unsaturated.
Another bonus of avocado's fat content: It helps your body absorb fat-soluble vitamins A, D, E, and K.
Avocados are a good source of micronutrients
Avocado is very rich in nutrients. The average avocado contains more potassium than a banana: 728 milligrams in a 150-gram avocado versus 451 milligrams in a banana of the same weight. Consuming enough potassium can keep blood pressure under control and help in preventing kidney stones.
Meanwhile, vitamin E is a powerful antioxidant, protecting tissue from damage by neutralizing free radicals (groups of unpaired atoms in the body that can lead to cancer or heart disease).
Your daily dose of vitamin E can also prevent hardening of your arteries and blood clots (a nice heart-healthy combo to go with avocado's monounsaturated fats).
Then there are the high levels of vitamin B6 in avocados. Among other great functions, vitamin B6 (also known as pyridoxine) aids in the metabolism of glucose and helps the body provide the necessary energy.
Avocados support healthy digestion
Having an abundance of friendly bacteria in your gut is associated with all sorts of positive effects โ but chief among them, of course, is healthy digestion. Avocados maintain healthy digestion mainly because of their high fiber content.
Avocado is rich in antioxidants
In addition to vitamin E, avocados are rich in other antioxidants, including two carotenoids called lutein and zeaxanthin. Lutein can reduce inflammation, which can protect against arthritis. When lutein is paired with zeaxanthin, it can also have a beneficial effect on your eyes and brain. These two compounds are linked to optimal vision, and a 2017 study found that when older people got more of these compounds from avocados, they had better cognitive performance.
Avocado and weight loss
Avocado is a superfood and as such is too rich in fat and calories. However, even though avocado is not a low-fat food, that doesn't mean it can't be beneficial for weight loss. Avocados are rich in fiber, and research shows that more dietary fiber often has a positive effect on weight loss.
