The Fuerte avocado is a cultivar grown in California. The medium-large Fuerte avocado stores well, has a thin skin that makes for easier peeling, and boasts pale, creamy flesh with a mild taste. Of the two main categories of the fruit sold in the U.S., California avocados are considered tastier and nutritionally superior to their Florida counterparts. Fuerte and other California avocados, while somewhat higher in calories and total fat than Florida avocados, have a creamier flesh that's higher in monounsaturated fats and other nutrients.
Portion Control
A standard serving size of avocado, according to the U.S. government, equals about 30 g, which is the equivalent of 1/5 of the fruit's flesh, or 2 tbsp. This is known as the NLEA serving, named after the Nutrition Labeling and Education Act. A 100 g portion would equal just over 1/3 cup of avocado.
Fiber and Protein
Due to its low starch and sugar content, avocados are one of the rare foods that are high in fiber while low in carbohydrates. A 2-tbsp. serving contributes 2 g dietary fiber, or 8 percent of the recommended daily value (DV) for fiber. New York University's Langone Medical Center notes that the fruit's fiber content is mostly soluble, which helps control cholesterol, stabilize blood sugar and promote digestion. Like most fruits and vegetables, avocados are low in protein. The serving contains less than 1 g protein.
Calories and Carbs
Fuerte avocados have about 50 calories in a NLEA serving, which equals 2 tbsp. This represents about 2.5 percent of the calories in a daily 2,000 calorie diet. The carb content is 2.6 g, or about 1 percent of the DV for carbohydrates.
Healthy Fats
A 2-tbsp. serving of Fuerte avocados contains 0.6 g saturated fat, and 4.6 g total fat. The fat content contains significant amounts of healthy, or "good," fats. California avocados, including Fuerte varieties, are especially high in monounsaturated fats, which stabilize blood cholesterol levels.
Vitamins and Minerals
Avocados are good sources of several vitamins and minerals. Each 2-tbsp. serving or California avocados, such as Fuerte, provides at least 4 percent of the DVs for vitamins C, K, B5, B6 and folate. A serving also provides 4 percent of the potassium you need each day.
Options
If you can "afford" the larger serving, have about 1/3 cup, or 100 g, of mashed Fuerte avocados on top of a baked potato or salad. While the serving adds 167 calories and 15 g total fat to your meal, it also contributes almost 7 g fiber -- or more than 1/4 of the amount of fiber you need for the day. Additionally, you'll receive about 1/4 of the DV for folate and vitamin K, and 13 to 15 percent of your DV for healthy fats, potassium and vitamins C and B5. The 1/3-cup serving also provides high amounts of vitamin E, niacin, riboflavin and copper.
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