With its smooth, creamy texture and enormous degree of versatility, the avocado (or avocado) has become an increasingly fashionable fruit (yes, fruit), and for good reason. They are known for their healthy fats, but avocados are also high in fiber. In fact, the avocado is packed with nutrients that are often overlooked.
Avocado nutrition statistics
Serving size: 1/2 avocado
- 114 calories
- 6g carbohydrates
- 1g protein
- 10.5g total fat (16% DV)
- 1 g of saturated fat
- 5g fiber
- 0g sugar
- 345 mg potassium (10% DV)
- 20 mg magnesium (5% DV)
- 6 mg vitamin C (10% DV)
- 0.2 mg vitamin B6 (10% DV)
All of the unsaturated fats, fiber, and phytochemicals (biologically active plant components) in avocado do a lot of magic. Eating them can:
- Lower LDL cholesterol: Avocados themselves contain no cholesterol, and the unsaturated fats they do have can help control "bad" cholesterol. According to the Hass Avocado Board, avocados are also the richest fruit source of phytosterols, important cholesterol-lowering compounds.
- Improve Your Heart Health - Fats and fiber can help lower your risk of cardiovascular disease.
- Promotes healthy eyes, skin and bones - Phytochemicals like carotenoids and phytosterols that reduce oxidative and inflammatory stress.
- Promotes Nutrient Absorption: The unsaturated fat in avocado helps increase the absorption of fat-soluble vitamins A, D, K, and E, while vitamin C helps your body absorb iron and vitamin D.
- Improves digestion: Fiber in general helps keep you full longer, but avocado is also a good source of a fruit fiber called pectin, which helps maintain a healthy gut.
- Monitor weight and glucose: A small study (supported by the Hass Avocado Board) found that when people replaced carbohydrates with avocado, they felt more satisfied after eating and had better glucose control.
Now that we know the details, here are the top questions nutritionists get about avocado, answered:
Does avocado make you fat?
Avocado is rich in monounsaturated and polyunsaturated fats, the healthy kinds that actually lower your risk of heart disease and stroke. Clinical trials have consistently found that eating avocado can lower LDL cholesterol and improve lipid and lipoprotein profiles. Just keep in mind that avocado is not calorie-free, so if you're trying to lose weight, you may not want to add guacamole to everything.
Will avocados make you gain weight?
Studies have shown that moderate consumption of avocado and other healthy fats can actually promote weight loss through its effect on satiety. The water content and dietary fiber help you feel full, which means you're less likely to overeat for the rest of the day. Try integrating them into a DASH (Dietary Approaches to Stop Hypertension) or Mediterranean-style eating plan if you are looking to lose or maintain weight.
How much can I eat and what should I eat them with?
As with most foods, it is important not to overdo it. We recommend keeping serving sizes to 1/4 to 1/2 avocado per meal or snack, and not consuming more than one whole avocado per day. But think beyond avocado toasts - there are unique ways to eat them too! Use avocados to add variety to your meal routine with one of these recipes:
- Put avocado in your salad to make it more filling
- Substitute for mayo on tuna or egg salad sandwiches.
- Make “creamy” pasta sauces (like avocado pesto)
- Indulge in the avocado chocolate mousse or spicy chocolate muffins
- Freeze slices then blend into an avocado smoothie
- Spice up your garden barbecue by roasting avocados
- Mix a piña colada with avocado without adding sugar
- Serve avocado sauce as an alternative to guacamole
Should you eat the seed?
You may have heard that you should eat avocado seed or pit because it contains beneficial antioxidants and fiber. However, the California Avocado Commission does not recommend eating the pit. While preliminary studies have shown that avocado seed contains various phytochemicals, studies have only looked at its functional properties in rats, in vitro or topically. No studies have examined the effects (or safety) of eating the whole bone for humans.