Calories In A Tablespoon Of Avocado

Native to Central America, avocados now grow in many warmer parts of the Americas, Australia, Africa and Asia. The fruit's unusual creamy texture and mild flavor make it useful in a wide variety of foods, including dips, spreads and salads. Rich in nutrients, yet low in calories, the avocado is also an ideal diet food.

Calories in Avocado

Avocado is a very low-calorie food. A 1 tbsp., or approximately 14 g, serving of the average commercially available avocado contains just 2 calories, according to the UDSA Nutrient Data Laboratory. This includes both California and Florida varieties. When comparing whole fruits, however, the Florida variety has fewer calories by weight because it contains more water than the California variety.

Nutrients in Avocado

From 1 tbsp. avocado, you'll get 7 mg potassium, 1 mg phosphorus, 1 mcg each folate and beta carotene, 2 IU vitamin A and 4 mcg combined lutein and zeaxanthin. This small serving size also provides trace amounts of iron, zinc, vitamin C, choline, niacin, or vitamin B3, and vitamin B5. It contains 0.21 g total fats, most of which are heart-healthy monounsaturated and polyunsaturated fats.

Benefits of Avocado

Avocados are among the richest sources of potassium, note experts from the University of Maryland. This mineral is important for healthy bones and muscles, including the heart. Avocado also contains the carotenoids beta-carotene, lutein and zeaxanthin. Because the retina of the eye contains lutein and zeaxanthin, these nutrients are critical for eye health. Diets rich in these two carotenoids may slow age-related macular degeneration and cataract development, Oregon State University experts note. A single tablespoon of avocado isn't enough to meet daily recommended amounts of any nutrient, though.

Avocado in Your Diet

A tablespoon of avocado may not be enough to make a bowl of guacamole, but there are still ways you can incorporate this amount into your diet. Top crackers with avocado slices for a quick snack. Use mashed avocado in place of butter when you make a sandwich. Dice 1 tbsp. firm avocado and add it to a salad. Blend softer avocado into a dip or salad dressing.

Warning

Some individuals may be allergic to avocado. Those sensitive to latex are prone to this allergy because latex and avocados contain similar proteins. Allergy to bananas, kiwi, papaya and chestnut is also linked to avocado allergy. If you're sensitive to this fruit, even small amounts may cause itching or swelling of the mouth area and throat, warn experts from The Children's Hospital of Philadelphia.