Avocados are a buttery and delicious addition to salads and other meals. These fruits are an excellent source of healthy fats, as well as vitamins and minerals. While most fruits and vegetables are low in calories and fat, avocados are higher in calories and fat but are a worthwhile addition to your diet.
Calories
Avocados are not a low calorie food, but can be a lower calorie choice than butter or cheese while still providing rich flavor. A serving of avocado is approximately two to three tablespoons, or one ounce, or one fifth of a medium avocado. Each serving contains 50 calories, with 35 calories coming from fat, according to AvocadoCentral.com. Add a serving of avocado to a sandwich or salad to improve the flavor without adding too many calories.
Fat
Avocados are rich in heart-healthy monounsaturated fats. Each one ounce serving of avocado provides 4.5 grams of total fat. Of that total, 3 grams is monounsaturated fat and 0.5 grams is polyunsaturated fat, according to AvocadoCentral.com. Only 0.5 grams of the fat in an avocado is saturated, allowing it to be included in the American Heart Association (AHA) guidelines for a healthy diet. The AHA recommends that you limit saturated fat, consume low to moderate amounts of unsaturated fats, and enjoy plenty of fruits and vegetables.
Vitamins and Minerals
Avocados contain more than 20 vitamins and minerals, as well as fiber. Avocados pack a lot of nutrition into just a few bites, making them ideal to add to your food or serve to toddlers and young children. A serving of avocado provides you with vitamin K, C, E, B6 and folate, as well as potassium, niacin, riboflavin, iron and beta-carotene. These fruits are an excellent source of the antioxidant lutein, which may help to maintain healthy eyesight, according to AvocadoCentral.com.
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