Avocados are biologically fruits, but they count toward your servings from the healthy fats food group. Different varieties of avocados may be more readily available in your supermarket depending on where you live and the time of year. California and Florida avocados are two common varieties, but whichever you choose, it is healthiest to eat avocados in moderation as part of a balanced diet.
Nutritional Overview
A 1-cup serving of raw pureed California avocado has 384 calories, while the same size serving of Florida avocado has 276 calories. California avocados have 4.5 g protein, 35 g total fat and 20 g total carbohydrates, while Florida avocados have 5 g protein, 23 g total fat and 18 g total carbohydrates. Dietary fiber is a cholesterol-lowering phytonutrient, and California avocados have nearly 16 g, compared to 13 g in Florida varieties. The recommended intake for fiber is at least 14 g per 1,000 calories that you eat, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Fats
California and Florida avocados are both high in total fats, but low in saturated fat, with less than 5 g per cup. Saturated fat raises levels of bad LDL cholesterol in your blood and may increase your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. California avocados have more than 22 g monounsaturated fats and Florida avocados have 12 g. Monounsaturated fats are heart-healthy because they lower your cholesterol levels and may lower your blood pressure, according to the Mayo Clinic.
Vitamins
Florida avocados have more vitamin C than California avocados, with 40 mg per cup compared to 20 mg. They also have more vitamin E, with 6 mg compared to 4.5 mg. Vitamins C and E are heart-healthy antioxidant vitamins, and the daily values are 60 mg for vitamin C, and 15 mcg for vitamin E. California avocados have 205 mcg folate, or 51 percent of the daily value, while Florida avocados have 80 mcg. Both varieties provide vitamin A, niacin and pantothenic acid.
Sodium and Potassium
Each cup of pureed California avocados has 1,166 mg potassium, and a cup of Florida avocados has 807 mg. They are both very low in sodium, with 5 mg in Florida avocados and 18 mg in California varieties. A high-potassium, low-sodium diet may lower your blood pressure, and healthy adults should get at least 4,700 mg potassium and no more than 2,300 mg sodium per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
References
- Mayo Clinic; MUFAs: Why Should My Diet Include These Fats?; Katherine Zeratsky; November 2010
- U.S. Department of Agriculture: Fruits and Fruit Juices
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
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