Fresh avocado is delicious on its own, in salads, on burritos and, of course, as the star of a guacamole dip. Although avocados are biologically classified as fruits, their nutritional profile places them in the category of healthy fats, and they provide additional nutrients as well. Whether you choose Florida, California or another variety of avocados, they are best in moderation as part of an overall balanced diet.
Nutritional Overview
An avocado that weighs 201 grams, or 7 ounces, has 322 calories. It has 4 grams of protein and 17 grams of carbohydrates, including only 1 gram of sugar and almost no starch. An avocado has 30 grams of fat, including 4 grams of saturated fat, and is cholesterol-free. An avocado provides 153 milligrams of a phytosterols called beta-sitosterol. Phytosterols are nutrients in some plants that may lower your cholesterol levels, according to the Linus Pauling Institute Micronutrient Information Center.
Healthy Fats
Nearly 20 grams of fat in an avocado are from monounsaturated fatty acids, and almost 4 grams are polyunsaturated. You may be able to lower your cholesterol levels when you choose foods with more unsaturated fats instead of foods that are high in saturated fats, and monounsaturated fatty acids may be especially effective for helping to control your blood pressure and blood sugar, according to the Mayo Clinic. Other sources of monounsaturated fatty acids include olive oil, nuts, olives, canola oil, peanut oil and peanuts.
Dietary Fiber
A fresh 7-ounce avocado has 13.5 grams of dietary fiber, which is a cholesterol-lowering nutrient from plant-based foods. Fiber has a laxative effect, so a high-fiber diet reduces your risk for constipation, and fiber is a filling nutrient, so it can help you control your weight, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. The recommendation for healthy adults is to get at least 14 grams of fiber for every 1,000 calories in the diet, but the average American gets less than half of that amount.
Vitamins and Minerals
Avocados are rich sources of potassium, with 975 milligrams, and low in sodium, with 14 milligrams. The 2010 Dietary Guidelines from the U.S. Department of Health and Human Services recommends that healthy adults get at least 4,700 milligrams potassium and no more than 2,300 milligrams sodium per day to maintain a normal blood pressure. Vitamins C and E are antioxidants, and an avocado has 20 milligrams vitamin C, or 33 percent of the daily value, and 4 milligrams vitamin E, or 27 percent of the daily value. An avocado has 163 micrograms folate, or 41 percent of the daily value for this essential vitamin for preventing heart disease.
References
- U.S. Department of Agriculture: Fruits and Fruit Juices
- Mayo Clinic; MUFAs: Why Should My Diet Include These Fats?; Katherine Zeratsky; November 2010
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Linus Pauling Institute Micronutrient Information Center; Phytosterols; Victoria Drake; September 2008
- Harvard School of Public Health: Fats and Cholesterol: out with the Bad, in with the Good
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