Nutritional Analysis For Avocados

Perhaps you love the creamy, nutty taste of avocados but worry about their high fat content and nutritional value. Or perhaps you're looking for healthier alternatives to butter and cheese, and don't want to jump out of the frying pan into the fire with trans fats. Avocados are indeed a healthy source of unprocessed vegetable fat, and they aren't just for guacamole anymore.

Macronutrient Profile

According to the USDA National Nutrient Database, half an average-sized avocado is 161 calories and contains 9g carbohydrate, 2g protein and 15g fat. However, most of an avocado's carbohydrate is fiber and most of its fat is monounsaturated. Both fiber and monounsaturated fat can help lower cholesterol and reduce your risk of heart disease, the Mayo Clinic says. Fats are essential for health but should account for 35 percent or less of your daily calories, as much in monounsaturated and polyunsaturated forms as possible.

Vitamin and Mineral Content

Good fat isn't all that avocados have to offer, says the American Dietetic Association. Avocados are also a source of B-complex vitamins that support metabolism and energy production, as well as your immune system. In particular, folate has been shown to reduce spinal and cerebral birth defects. Half an avocado provides half the recommended daily intake of folate, according to the USDA. Avocados are also high in vitamin C and in potassium, which is essential for muscular function and blood pressure regulation.

Comparison to Butter

A tablespoon of butter is 102 calories and contains 11g fat, according to the USDA National Nutrient Database. Most of this fat is in saturated form, which the Mayo Clinic says can increase LDL cholesterol and your risk of heart disease. Butter is almost all fat and contains little carbohydrate or protein and few vitamins and minerals. Butter also contains sodium and cholesterol, which are not found in avocados.

Serving Suggestions

To satisfy your craving for the creamy taste of butter, the American Dietetic Association suggests either hummus or avocado. Or even better, spread whole-wheat toast with hummus and then top with mashed avocado. Sprinkle with salt, pepper and lime juice for a healthy, delicious change of pace from buttered toast. Stir your favorite salsa into a bowl of mashed avocado as an alternative to mayonnaise and sour cream dips, and substitute slices of avocado for cheese in sandwiches.

Selection, Ripening and Storage

Avocados may be green, dark purple or black and may be round or pear-shaped, says the American Dietetic Association. They're ripe when they yield to gentle pressure, but hard avocados will ripen on the kitchen counter at room temperature. For quicker ripening, put avocados in a paper bag and leave them at room temperature for two to four days. Ripe avocados will last in the refrigerator for several days. Sprinkle lemon juice or press plastic wrap over cut or mashed avocados to prevent discoloration.