Healthy fats
Avocado
Monounsaturated fats, potassium, and vitamin E. Dietary fats also serve as a carrier for fat-soluble vitamins.
Nutrition facts
Serving: 1/2 avocado (70 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 112 kcal | |
| Protein | 1.4 g | |
| Carbs | 6 g | |
| Fibre | 4.7 g | 17 % |
| Sugars | 0.5 g | 0 % |
| Fat | 10.3 g | 14 % |
| Saturated fat | 1.5 g | 7 % |
| Sodium | 5 mg | 0 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Two thirds of an avocado's fat is monounsaturated (oleic acid, the olive oil kind). Half an avocado is about 110 kcal; a whole one often passes 200 kcal, which matters in a calorie deficit.
- Added to a salad or a salsa, its fat increases the absorption of the carotenoids (beta-carotene, lycopene) from the other vegetables in the dish, several-fold according to published measurements.
Preparation
Mashed, sliced, or blended, its value does not change. The flesh browns in air through oxidation, with no meaningful loss; a squeeze of lemon juice slows the browning.
To mention to a professional
- If you are allergic to latex, avocado is one of the fruits with a documented cross-reaction (with banana, kiwi, and chestnut); mention it to a professional.
- If you must limit potassium (kidney disease), avocado is a concentrated source; ask your professional how much room it has.
Sources
- Avocados, raw, all commercial varieties
- USDA FoodData Central, SR Legacy (Avocados, raw, all commercial varieties ; Bananas, raw)
- Unlu et al., 2005 (Journal of Nutrition, carotenoid absorption from a salad with or without avocado)
- Blanco et al., 1994 (Annals of Allergy, latex-fruit syndrome)
- National Kidney Foundation, potassium and diet in kidney disease
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.