The Calories & Nutrients In An Avocado

The avocado is a fruit, sometimes called an "alligator pear" because of its leather-like skin, pear-shape and appearance. The edible portion is the rich, creamy and slightly nutty flesh, which ranges in color from a greenish yellow to light green. Though avocados are high in calories and heart-healthy monounsaturated fats, the values vary by type. Avocados are also rich in dietary fiber, vitamins and minerals.

Types

Their are two main types of avocados consumed in the United States: the Hass or California avocado and the Fuerte or Florida avocado. The Hass avocado is grown in southern California, has a brown-black, pebbly skin, green flesh and a very rich nutty flavor. It looks like a large black olive. The southern Florida Fuerte is less rich, pear-shaped and has a yellow-green flesh and smooth dark green skin according to the Michigan State University Extension. The Hass avocado is smaller, weighing about 8 oz. while the Florida variety can grow to be as large as 5 lbs.

Basic Nutrient Values

Fuerte avocados are lower in fat and calories than Hass avocados. According to ELook.org, a 100g portion of California Hass avocado provides 167 calories, 2g protein, 15g fat, 2g saturated fat, 7g carbohydrates, 7g dietary fiber, 0g sugars and 8mg sodium. The same amount of a Florida Fuerte provides 120 calories, 2g protein, 10g fat, 2g saturated fat, 8g carbohydrates, 6g dietary fiber, 2g sugars and 2mg sodium. Avocados, like all fruits, are cholesterol-free. Most of the fat in either avocado is monounsaturated fat which, according to the American Heart Association, promotes healthy cholesterol levels.

Vitamins

Both types of avocados are rich in vitamin C, meeting 14 percent to 17 percent of the recommended daily value, or DV, per 100g serving, but Hass avocados are also rich in vitamins K, B-6 and folate. A 100g serving meets 14 percent of the DV for vitamin B-6 and folate and 35 percent for vitamin K. Folate is important for a healthy heart. The National Health and Nutrition Examination Survey reported that individuals who ate a folate-rich diet had a significantly lower risk of cardiovascular disease than those who consumed less. Vitamins K, B-6 and C are important for blood clotting, protein metabolism, red blood cell formation and a healthy immune system.

Minerals

Both Hass and Fuerte avocados contain the major mineral potassium and the trace mineral copper. A 100g portion of Hass avocado offers 0.19mg copper and 507mg potassium or 8 percent and 21 percent of the DV for each nutrient, respectively. The same amount of Fuerte avocado is richer in copper, offering 0.31mg or 15 percent of the DV but less potassium; 351mg or 14 percent of the DV. Potassium is important for regulating heartbeat and blood pressure while copper is essential for hemoglobin and collagen formation.

Carotenoids

Both avocado varieties contain carotenoids, or powerful antioxidant nutrients found in plant foods that may offer immune system benefits. Hass avocados are higher in carotenoids, particularly lutein and zeaxanthin, providing 271mcg per 100g serving. According to a 2005 publication of Alternative Medicine Reviews these carotenoids are particularly beneficial for healthy eyesight and may help delay or prevent the onset of age-related macular degeneration. Carotenoids, such as vitamin A, are fat-soluble. So, consuming them along with fat, such as monounsaturated fat-rich avocados, enhances their absorption.