Avocado Calories

Just like fresh fruits and vegetables in general, eating avocados is associated with a number of nutritional benefits. According to the Dietary Guidelines for Americans, along with shifting to foods that are nutrient-dense, it is also suggested to shift to reducing saturated fats to less than 10 percent of calories per day. Individuals should aim to shift food choices from those high in saturated fats to those contributing polyunsaturated and monounsaturated fats. Here are a few other reasons to enjoy your favorite green fruit:

• Avocados contribute good fats like monounsaturated (5g) and polyunsaturated fats (1g) per 50g serving, or one-third of a medium avocado.
• Avocados are a good source of fiber, containing 11% of the daily value and are a great way to add variety to the diet. Dietary fiber from fruit, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.
• Avocados contribute 250mg (6% DV) of potassium per 50g serving of a medium avocado, which works to help offset some of the harmful effects of sodium on blood pressure.

With 6g of naturally good fat per 50g serving, avocado is a source of good fats. Fresh avocados can be part of a heart-healthy diet and lifestyle: they are low in saturated fat, and cholesterol- and sodium-free.

Dietary fat helps the body absorb vitamins A, D, K and E. Over 75% of the fat in healthy avocados is naturally good fat, with 5g of monounsaturated fat per serving (one-third of a medium avocado). Avocado also offers 250mg (6% daily value) potassium per 50g serving (one-third of a medium avocado). A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure.

What avocados do not contain is also important - they are low in saturated fat and have no sodium or cholesterol. All these heart-healthy benefits are why the American Heart Association recommends making avocados a regular part of your diet.

Avocado has only 4 grams of carbohydrate per 50-gram serving. What's amazing about their nutritional composition is that in contrast to almost every other fruit in the world, avocados are sugar-free. When eaten alone, they have the lowest quantity of sugar per serving than any other fresh fruit. That means their glycemic index or glycemic load value is negligible, so they don't lead to significant rises in blood glucose levels.

Every 50-gram serving of avocado contains 3 grams of fiber, which is 11% of the recommended daily value, making them a good source of fiber. Diets rich in healthy foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.

A one-third portion of a medium avocado (50-grams) contributes 1 gram of protein. Yet, while avocados are not filled with protein of their own, they are a nutrient-dense way to enhance many protein dishes. They contribute nearly 20 vitamins and minerals per 50g serving. Add avocado slices to your scrambled eggs, blend them into a yogurt smoothie, or stuff them with tuna salad.

Avocados have a surprising amount and diversity of vitamins, contributing close to 20 vitamins and minerals to your nutritious diet. A 50g serving of avocado will fortify your body with:

• 4mg vitamin C (4% DV): an antioxidant that encourages healing and facilitates your body's absorption of iron.
• 1ug vitamin K (10% DV): a nutrient that the body needs to stay healthy. It's important for healthy bones and blood clotting, along with other functions in the body.
• 250mg potassium (6% DV): A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure.
• Lutein: Lutein is a carotenoid that some research suggests may help maintain eye health as we age. A serving of avocado contains 136 micrograms of lutein.
• Folate: avocados provide a good source of folate with 45mcg (10% DV) per 50g serving. Folate is important for proper brain function. Consuming adequate intakes of folate/folic acid may reduce the risk of birth defects and premature births when eaten by pregnant women.

Avocados are low-carb and a good source of fiber, providing 4g and 3g per 50g serving of a medium avocado. Dietary fiber bulks up your food, which makes you feel fuller faster. So, adding avocados to your meal will provide lasting satisfaction, which makes you much less likely to munch later on empty calories that hamper weight management efforts. In general, eating a diverse selection of nourishing fruits and vegetables can help with weight control, and avocados are a delightful way to add fruit to your day.

Let's not lose sight of some other important features of avocados - they have a luscious texture and a delicious flavor that can be enjoyed plain or used to complement many foods!

Avocados are naturally sodium-free, which is one of the qualifications for being considered a heart-healthy fruit. Not only do avocados contain 0mg of sodium, but a single serving provides 6% of your potassium needs. A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure.

One-third of a medium avocado (50 grams) has 80 calories and contributes nearly 20 vitamins and minerals, making it a healthy, nutrient-dense choice.