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Avocado is a fruit which is green in color, belonging to the plant family Lauraceae. It is also known as 'butter pear' or 'alligator pear' and is grown in Central America, the Caribbean, South America and also in some parts of Australia. People have negative issues of this fruit being high in calorie because 90% of calories come from fat which is mono-unsaturated, mainly helpful to lower bad cholesterol content in the body. Avocados are rich in nutrients like Vitamin B, Vitamin K, Vitamin E, Vitamin B6, potassium and many other fibrous sources. Given below are some figures that are in accordance with the amount per serving size, i.e: 1 medium (145 g).

Calories
  • Protein: As proteins are known as the 'building blocks' of the body, each and every cell in the body consists of the same. Avocado caters 1.4 g per serving.
  • Total Fat: Avocado has no Trans fat content in it. It caters 27.6 g of fats to allow you to grab every bite of it, without any fear.
  • Total Carbohydrates: Carbohydrates are known to boost the energy level of the body and maintain the wear and tear of the tissues. Here avocado has 1.4 g of the total carbohydrates serving per medium.
  • Dietary Fiber: Dietary fiber is used for digestion of food in the body. Avocado caters 4.3 g of serving per medium.
So, here we are with the basic valid figures that it renders. It is now safe to state that avocado calories are known to be 276 on an average, so they can barely cause any harm to your body. This will give you an opportunity to pack your snacks the way you would want it to be. Let's move on to know something more on the nutritional facts about this fruit. Avocado as a fruit is very nutritional as it contains essential vitamins, fiber, proteins, fats, minerals, antioxidants and protects the body against various diseases. It is discovered that, this fruit has a content 3 times as much as vitamin B6 per gram- vitamin B6 is essential for a good health of teeth and gums, nervous system and blood cells. Know about the nutrition information of this fruit in the table given below.

Nutrition Facts

NutrientValue
Energy670 kJ (160 kcal
Carbohydrates8.53 g
Sugars0.66 g
Dietary Fiber6.7 g
Fat14.66 g
Saturated2.13 g
Monounsaturated9.80 g
Polyunsaturated1.82 g
Protein2 g
Thiamine (Vit. B1)0.067 mg (5%)
Riboflavin (Vit. B2)0.130 mg (9%)
Niacin (Vit. B3)1.738 mg (12%)
Pantothenic acid (B5)1.389 mg (28%)
Vitamin B60.257 mg (20%)
Folate (Vit. B9)81 mg (20%)
Vitamin C10 mg (17%)
Calcium12 mg (1%)
Iron0.55 mg (4%)
Magnesium29 mg (8%)
Phosphorus52 mg (7%)
Potassium485 mg (10%)
Zinc0.64 mg (6%)

Health Benefits

Avocados have originated from places like Mexico and Central America. However, today, these fruits are being planted and harvested in many countries all over the world. It is known to be the most recommended fruit for good health and acts as a medicine for cholesterol associated heart diseases. These fruits are being adopted as substitutes to grapple for the shortage of nutritious foods as well.
  • Lower Cholesterol-- Avocados have oleic acids and are high in beta-sitosterol content, a mono-unsaturated fat that is known to lower cholesterol level in the body. Studies have shown that, individuals who ate a diet high in the fruit exhibited a 17% drop in cholesterol and testified a clear health improvement from high cholesterol level.
  • Heart Health--These fruits are an excellent source of potassium which helps in regulating blood pressure. If the potassium intake in the body is adequate, it can defend circulatory diseases such as, heart disease or stroke, blood pressure, etc. A single cup of avocado has 23% of folate (nutrient vital for healthy heart). Intake of folate has reduced 55% risk of people having fatal heart diseases or heart attacks.
  • Defense of Oral Cancer--Research has stated that, typical compounds in this fruit can locate and demolish the cancerous and precancerous oral cancer cells in the body without causing any harm to the other healthy cells.
  • Defense of Breast Cancer--Since avocado oils are high in oleic acid - the intake of this fruit prevents breast cancer. Research scientists have stated that a toxin produced by avocado has a good impression on the heart muscle tissue as well as on the lactating mammary gland tissues.
  • Nutrient Absorption--A few slices of avocado tossed in your salads, will just not add flavor to the taste, but will gravely increase the ability of the body to absorb more health-promoting carotenoids that are present in the vegetables.
  • Healthy Eyes--Since these fruits are high in carotenoid lutein as compared to other fruits, this substance protects any problems related to the disability of the eyes due to aging, like, cataracts and macular degeneration. It maintains good eye-health.
  • Rich in Vitamin E--These are best resources in vitamin E too. It helps in overall health and fights many diseases in the body.
Now that we have studied all about the nutrition facts, we realize that this can be an important part of a weight loss program and hopefully the need wouldn't rise for you to consult a dietitian for any health related issues. Slice this fruit up in various recipes or toss it in a bowl of salad and enjoy its healthy benefits.