Avocado Nutritional Value and 12 Health Benefits

Avocado Nutritional Value

Avocado, colloquially known as alligator pear, is a fruit native to Central Mexico and belongs to the plant family Lauraceae along with cinnamon, camphor, and bay laurel. There are dozens of varieties of avocados that are available, with the most common being, Hass.

Although generally served raw, in some countries like the Philippines, Brazil, Indonesia, Vietnam, and Southern India, avocados are frequently used in milkshakes and are sometimes added to ice creams. The fruit is loved for its subtly flavored smooth and creamy texture. Because of its high monounsaturated fat content; it is often used as a substitute for meat in sandwiches and salads.

But high monounsaturated fat content is not all, for avocados are also rich in potassium (higher potassium than a medium banana) and all other essential nutrients including vitamin C, vitamin K, folate, copper, and phytonutrients. Keep reading to learn more about the nutritional value of avocados.

Avocado Nutritional Value and Facts

Amount of Avocados: 1 cup
Total Weight of Avocados: 150 g

Basic Components 
Proteins3.0 g
Water110 g
Ash2.4 g
Total Calories240
Calories from Carbohydrates45.9
Calories from Fats184
Calories from Proteins10.1
Total Carbohydrates12.8 g
Dietary Fiber10.1 g
Starch0.2 g
Sugar1 g
Fats & Fatty Acids 
Total Fat22 g
Saturated Fat3.2 g
Monosaturated Fat14.7 g
Polyunsaturated Fat2.7 g
Total Omega-3 Fatty Acids165 mg
Total Omega-6 Fatty Acids2534 mg
Vitamin A219 IU
Vitamin C15 mg
Vitamin E3.1 mg
Vitamin K31.5 mcg
Vitamin B60.4 mg
Thiamine0.1 mg
Riboflavin0.2 mg
Niacin2.6 mg
Folate122 mg
Pantothenic Acid2.1 mg
Choline21.3 mg
Betaine1.1 mg
Calcium18 mg
Iron0.8 mg
Magnesium43.5 mg
Phosphorus78 mg
Potassium727 mg
Sodium10.5 mg
Zinc1 mg
Copper0.3 mg
Manganese0.2 mg
Selenium0.6 mcg
Fluoride10.5 mcg
Avocado Nutritional Value and 12 Health Benefits
Cover Image by Steve Buissinne from Pixabay

Health Benefits of Avocado

  1. According to a recent study, beta-sitosterol, a compound that is found abundantly in avocados has been proven to be effective in bringing down the blood cholesterol levels and increasing good cholesterol levels.
  2. Phytonutrient compounds such as polyphenols and flavonoids are known to possess anti-inflammatory properties that reduce the risk of inflammatory and degenerative disorders. Both these compounds are present in good proportions in avocados.
  3. Carotenoid lutein present in avocado is known to protect against age-related macular degeneration and cataracts.
  4. The monounsaturated fats and soluble fiber present in avocados help regulate steady blood sugar levels. Monounsaturated fats in particular can reverse insulin resistance.
  5. Avocados are rich in folate content cup of avocado provides about 23% of the daily value for folate. This high amount of folate in avocado is essential in the prevention of birth defects such as neural tube defects and spina bifida.
  6. According to the studies, the oleic acid present in avocados can reduce the growth of prostate cancer. It is also effective in preventing breast cancer.
  7. Many powerful antioxidants are found in avocados that help prevent aging symptoms, boost the immune system, and encourage a healthy nervous system.
  8. Consumption of avocados is one of the best ways to get rid of bad breath. It cleanses the intestine, which is the real cause of the coated tongue and the unpleasant condition.
  9. According to the studies, eating avocados regularly is linked with increased nutrient absorption: five times the amount of carotenoids (beta carotene and Lycopene) as compared to those who did not have avocados in their diet.
  10. Avocado oil is added to many cosmetics because of its ability to nourish the skin and make it glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.
  11. Since avocados have a high amount of calories as compared to other fruits (200 calories per 100 gm as compared to 60-80 per 100 gm in other fruits), it is considered one of the best healthy diets for people who want to gain weight without an excess of saturated fats and sugar.
  12. Vitamin B6, folic acid, vitamin E, glutathione, and monounsaturated fats present in avocado help maintain a healthy heart. Vitamin B6 and folic acid, in particular, regulate homocysteine levels, a high level of which is associated with heart disease. Moreover, avocados are also a great source of potassium, which helps in controlling blood pressure levels. 

Now that you’ve gone through its nutritional facts, make avocados a part of your regular diet to reap the health benefits related to it.