Avocados, originally native to South America, are a significant source of B-complex vitamins, vitamin C, potassium, fiber and heart-healthy unsaturated fats. Although avocados are unquestionably a healthy addition to any balanced diet, if you are trying to maintain or lose weight, you should be aware that avocados' high fat content make them extremely high in calories.
Macronutrients
A 1 cup serving of avocado contains 234 calories, 21.4 g of fat, 12.5 g of carbohydrate, 9.8 g of fiber, 3.1 g of saturated fat, 2.9 g of protein and 10 mg of sodium, according to the U.S. Department of Agriculture's National Nutrient Database. The calorie composition is roughly 82 percent fat, 13 percent carbohydrate and 5 percent protein.
Vitamins
One cup of avocado offers 41 percent of the pantothenic acid, 26 percent of the vitamin K, 22 percent of the vitamin B-6, 20 percent of the vitamin E, 16 percent of the vitamin C and niacin, 15 percent of the riboflavin and 8 percent of the thiamine that the Food and Nutrition Board of the Institute of Medicine recommends adults consume daily. Avocados contain only trace amounts of vitamin A and no vitamin B-12 or vitamin D.
Minerals
The same serving of avocado provides 15 percent of the potassium, 11 percent of the phosphorus, 10 percent of the magnesium and 8 percent of the zinc that adults are advised to consumed daily. It also contains trace amounts of iron, calcium and selenium.
Considerations
Avocados are cholesterol-free, extremely low in sodium and, depending on your daily caloric requirements, one cup of avocado supplies anywhere between 26 percent and 47 percent of your daily recommended fiber intake, but it also contains 27 percent of the total fat and 21 percent of the saturated fat that MayoClinic.com advises adults to limit themselves to daily.
Serving Suggestions
Select avocados that yield slightly to gentle pressure if you plan on eating them immediately, but choose firm avocados for later use. To speed ripening, place avocados in a paper bag with an apple or pear. Spread mashed avocados on sandwich bread as a healthy alternative to mayonnaise. Add sliced avocados to sandwiches or salads. Use avocado as a meat replacement in tacos, quesadillas and burritos.
Warning
While avocados can certainly be a healthy addition to any weight-loss diet, the American Heart Association advises against any fad diet that encourages the excess consumption of one food to the exclusion of others. Consult your physician before beginning any weight loss plan.
References
- CDC: Fruit of the Month: Avocado
- Council for Responsible Nutrition: Vitamin and Mineral Recommendations: Vitamins
- Council for Responsible Nutrition: Vitamin and Mineral Recommendations: Minerals
- MayoClinic.com:Healthy Diet: End the Guesswork with These Nutrition Guidelines
- American-Heart-Association: Quick-Weight-Loss or Fad Diets
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