The fruit, avocado is native to South and Central Mexico. It looks like a large berry that contains a single large seed. Despite its popular cuisines across different parts of the world, One must know Avocado Nutrition Facts. It has rich in Vitamin E, phytosterols, carotenoids, and a good proportion of a different variety of essential fats.
Overview
Avocados are famously known as ‘alligator pear’ as its outer surface is scale-like, like an alligator and it is in the shape of a pear. They are black green in color when unripe and turn black on ripening. It is a nutrient powerhouse and finds its way globally in various culinary as well as cosmetic preparations.
Most fruits contain higher amounts of carbohydrates in the form of natural fruit sugar, avocado is unique in its composition, as it is the only fruit that contains a high proportion of healthy fats.
About 70 % of its calories come from fat, giving it the name – ‘butter fruit’. The yellow-green is the fruit pulp that is commonly consumed and the seed is discarded. However, there are many uses of the avocado seed as well.
Uses of Avocados
Avocados are used in salads, tacos, burgers, as dips and spreads, pizza toppings and in many other cuisines. Although the pulpy part of the fruit is the one that is always used, the pit or the seed of avocado also has something to offer.
The ancient tribal people in Central and South America also found utility in the seed of the avocado. It contains several nutrients like calcium, and magnesium, antioxidants and soluble fiber that helps in lowering the bad cholesterol and restore normal bowel function. The pit also has anti-inflammatory and anti-microbial benefits.
They have a number of health benefits to offer. It contains nearly 20 vitamins, minerals and other beneficial nutrients in 150 grams (average avocado weight). Because of its fiber and fat density, consuming an entire avocado at once would be impossible. Apart from these, Avocado Nutrition Facts are amazing.
They are cardio protective, aid in weight loss, enhance mood, slows down aging and has positive effect on skin and hair health.
Let’s deep dive into its nutritional profile and facts.
Avocado Nutrition Facts
Calories
One avocado (about 150 grams) gives 240 calories. All of its calories come from majorly the ‘good fats’ and other nutrients
Carbohydrates
A serving of avocado contains 12.8 g carbohydrates, out of which 75% comprises of fiber and the remaining is the starch
Proteins
Avocados provide 3 g of protein
Fats
Generally, people associate fat content with something unhealthy for the body. But this is quite the opposite in the case of avocados. About 150 grams of avocado contains 22 g of naturally good fats. This is further made up of 15 g of monounsaturated fat (MUFA) and 3 g of polyunsaturated fat (PUFA). These MUFAs and PUFAs help in improving cardiac health and reduce the risk of cardiovascular diseases.
They also help in reducing the oxidative stress in the body and prevent development of neuro-degenerative disorders. Apart from this, this good fat also helps in better absorption of fat soluble vitamins like Vitamin A, D, E and K. Fat also provides the body with essential fatty acids which are required for brain development
Fiber
Avocado contains 40 % daily value of dietary fiber. Dietary fiber has many health benefits like maintaining and lowering blood sugar levels, lowering total cholesterol, increasing satiety and keeping hunger at bay, thus helping in managing weight issues, restoring normal bowel functions and improves gut health
Folate
Research tells that, Avocados provide 30 % of total folate requirement. Folate is required for cell regeneration and DNA repair. Folate is also crucial in preventing premature birth and birth defects
Vitamin K
The body needs Vitamin K for an important function of blood clotting and wound healing. Apart from its role in blood clotting, it also plays a vital role in maintaining bone health and bone density. Avocados provide 39 % daily value of Vitamin K
Pantothenic acid
Vitamin B5, or pantothenic acid is an essential component of Coenzyme A, which is required in energy metabolism and generating energy from the food consumed. Avocados provide 21% of daily requirement of Vitamin B5
Copper
Copper is a micro mineral that is required along with iron, in small quantities to form red blood cells in the body. This wonder fruit provides with 14 % of daily value of copper. It also helps in maintaining bone strength, blood vessel integrity and boosts immune function.
Potassium
In people with heart disease like high blood pressure, it is recommended to consume a high potassium diet. Avocados contain a good source of potassium (21 % of daily value) that helps in maintaining the muscle tone and muscle contractions. It also aids in regulating inflow and outflow of contents from the cell into the system
Vitamin C
Avocados contain about 25 % of daily value of Vitamin C. Vitamin C has numerous health benefits. It is a powerful antioxidant and helps in improving the immunity of the body. It also stimulates the synthesis of collagen, that is essential for tissue regeneration and elasticity
Vitamin E
About 16 % of total recommended Vitamin E comes from a 50g serving of avocado. Vitamin E, like vitamin C is a potent antioxidant and helps in maintaining cell wall structure and cell integrity. It is great for skin health and has anti-aging effects
Magnesium
Magnesium is another mineral that is essential for bone function and also plays a role in muscle and nerve contraction. It is a co-factor to many enzyme complexes involved in energy metabolism and hormone function. Avocados provide 11 % of daily value of magnesium
Niacin
Niacin, is Vitamin B3, which serves as a co-factor to many enzymes required in body metabolism processes. It improves digestion, restores skin function and supports in efficient nerve function. 150 grams of avocados contain 13 % of daily recommended value of Niacin
Avocado Nutrition Facts & Composition
| Nutritional components | Amount (150gms, 1 avocado) | % Daily Value |
| Calories | 240 kcal | 12 % |
| Total Fat
Saturated fat Trans fat Polyunsaturated fat Monounsaturated fat Total Omega 3 fatty acids Total Omega-6 fatty acids |
22 g
3 g 0 g 3 g 14 g 165 mg 2534 mg |
34 %
16 % |
| Cholesterol | 0 mg | |
| Sodium | 0 mg | |
| Total Carbohydrates | 12 g | 4% |
| Dietary Fiber | 10 g | 40% |
| Protein | 3g | 6% |
| Vitamin D | 0 mcg | 0% |
| Calcium | 18 mg | 2% |
| Iron | 0.8 mg | 5% |
| Potassium | 725 g | 21% |
| Vitamin A | 219 IU | 4% |
| Vitamin C | 15 mg | 25 % |
| Vitamin E | 3 mg | 16 % |
| Vitamin K | 31.5 µg | 39% |
| Thiamin | 0.1 mg | 7 % |
| Riboflavin | 0.2 mg | 11 % |
| Niacin | 2.5 mg | 13 % |
| Vitamin B6 | 0.4 mg | 19 % |
| Folate | 122 mcg | 30 % |
| Pantothenic acid | 2.1 mg | 21% |
| Phosphorus | 78 mg | 8 % |
| Magnesium | 43.5 mg | 11 % |
| Zinc | 1.0 mg | 6 % |
| Copper | 0.3 mg | 14 % |
| Manganese | 0.2 mg | 11 % |
Consumption
It is said that people who consume avocados are healthier overall than the ones who do not. Considering the Avocado Nutrition Facts, the people who ate Avocados, they have low rates of metabolic syndrome, slimmer waistlines, less belly fat and good heart health.
Apart from its benefits on health, avocado oil – the oil extracted from avocado, is an excellent ingredient for a home-made hair shampoo, skin care products like face scrubs or face mask and, hair care products as it is great for promoting healthy hair growth. Whether one is using avocado oil for cooking or for cosmetic purpose, the source is very important.
Conclusion
Therefore, it is worthwhile to pick one that is natural, unprocessed and assures high quality standard. Avocado and avocado oil are rightly prized for the numerous nutritious benefits on overall health.
References
- https://www.tandfonline.com/doi/full/10.1080/10408398.2011.556759
- https://www.mdpi.com/2072-6643/11/3/691
- https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-1
Sirisha B