It's no wonder that nutritionists and food lovers alike adore avocados. Avocados are good for you but also have a rich, buttery flavor that's rarely found in healthy foods. Although they are relatively high in fat and calories, avocados are loaded with beneficial fats, fiber, vitamins and minerals.
Calories, Fat and Cholesterol
One cup of cubed avocado pieces contains 240 calories and 22 g of fat but no cholesterol. Of those 22 g of fat, SELF magazine reports, about 3 g come from saturated fat and 3 g from polyunsaturated fat, but the bulk of the fat--about 15 g--is monounsaturated. Nutritionists encourage people to eat polyunsaturated and monounsaturated fats rather than saturated fats whenever possible, so they look favorably on avocados' fat content.
Carbohydrates, Fiber and Protein
Avocados are a good source of fiber but not high in protein. A cup of cubed avocados contains only 13 g of carbohydrates, 10 g of which are dietary fiber--a full 40 percent of your recommended daily fiber intake. While being high in fiber, that same cup of avocados contains only 3 g of protein.
Vitamins
Avocados pack a healthy dose of many different vitamins. In 1 cup of cubed avocados, you get 25 percent of your recommended daily value of vitamin C, 16 percent of vitamin E and 39 percent of vitamin K. You also get 11 percent of your daily value of riboflavin, 13 percent of niacin, 19 percent of vitamin B6, 30 percent of folate and 21 percent of pantothenic acid.
Minerals
Avocados are low in certain minerals but contain relatively high levels of other minerals. They have little sodium, with zero percent of your recommended daily value of this mineral in 1 cup. Ounce for ounce, avocados contain 60 percent more potassium than bananas, the Centers for Disease Control and Prevention reports. A full 21 percent of your recommended daily value of potassium is in 1 cup. Avocados also boast 11 percent of your daily value of magnesium and manganese and 14 percent of copper.
Varieties
Most U.S. grocery stores tend to stock Hass avocados, which have purplish-black, nubby skins and are available year-round. Other types of avocados include the Fuerte, the Gwen, the Pinkerton, the Reed and the Zutano. These other varieties have different textures and colors, often appearing green rather than black when ripe.
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