Each of the dozens of avocado varieties is generally classified in one of three categories — West Indian, Guatemalan or Mexican. While hybrids exist among these types, West Indian avocados are native to humid tropical environments, Guatemalan varieties grow in the high-altitude tropics and Mexican avocados thrive in subtropical zones. Most of the more than 56 types of Florida avocados are of the Mexican variety — large, pear-shaped and smooth-skinned. In the United States, the popularity of Florida avocados is second only to that of the California Hass, a Guatemalan variety, according to the “Encyclopedia of Healing Foods.”
Nutritional Profile
All types of avocados are excellent sources of heart-healthy monounsaturated fat, dietary fiber, potassium, vitamin E and B vitamins. A 3.5-ounce serving of Florida avocado provides 120 calories, 2.2 grams of protein, about 10 grams of fat and 7.8 grams of carbohydrate, of which 5.6 grams are dietary fiber and 2.4 grams are the naturally occurring sugars glucose and fructose. The same serving also provides 351 milligrams of potassium, or about 17 percent of the recommended adult daily value. The potassium content of a 3.5-ounce serving of raw banana is almost equal to that provided by a 3.5-ounce serving of Florida avocado. An entire Florida avocado, however, provides 1,067 milligrams of potassium — or over half the adult daily value and as much as three small bananas.
Fat Content
Once known as “poor man’s butter,” rich, creamy avocados are approximately 20 percent fat, a content that’s 20 times higher than that of other fruit, according to the “Encyclopedia of Healing Foods.” The only fruit with a higher fat content is the olive, and some olive varieties actually contain less fat. Avocados primarily provide monounsaturated fat, in addition to small amounts of polyunsaturated and saturated fat. Their unsaturated fats contain oleic and linoleic acids, which help raise HDL cholesterol levels while simultaneously lowering LDL cholesterol levels and triglycerides to promote healthy overall blood cholesterol levels. Of the 10 grams of fat provided by a 3.5-ounce serving of Florida avocado, 5.5 grams are monounsaturated, about 1.7 grams are polyunsaturated and just under 2 grams are saturated fatty acids.
Health Benefits
A high HDL cholesterol level has a protective effect, while high LDL cholesterol and triglyceride levels are associated with an increased risk of heart disease. Several human studies demonstrate that the regular consumption of monounsaturated fat-containing foods, including avocados, nuts and vegetable oils, can significantly reduce total blood cholesterol levels. In one study, participants who consumed avocados every day for a week experienced an average 17 percent reduction in total blood cholesterol, according to “150 Healthiest Foods on Earth.” Avocados are also good sources of the antioxidant lutein, a carotenoid mainly found in dark leafy greens. Lutein promotes healthy skin and helps protect against age-related degenerative eye diseases, including cataracts, loss of peripheral vision and macular degeneration.
Florida vs. California
The California, or Hass, avocado is smaller than the Florida variety and characterized by its thick, dark, rough skin. Ounce for ounce, Florida avocados contain fewer calories, fat and carbohydrates than California avocados, while providing about double the amount of vitamin C and slightly more vitamin E and protein. A 3.5-ounce serving of California avocado contains 167 calories and 15.4 grams of fat, or 47 more calories and 5.4 grams more fat than the equivalent serving of Florida avocado. The same serving of California avocado provides one full gram more of dietary fiber than the Florida variety, however, and also contains significantly higher concentrations of B vitamins, folate, potassium, calcium, iron, magnesium and phosphorus.
References
- “Encyclopedia of Healing Foods”; Michael Murray, N.D., et al.; 2005
- “150 Healthiest Foods on Earth”; Jonny Bowden, Ph.D., C.N.S.; 2007
- “The Color Code”; James A. Joseph, Ph.D., et al.; 2002
- USDA: Nutrient Data Laboratory
- University of Florida; South Florida Tropicals: Avocado; Anne Cooper, et al.; March 1995
- University of Maryland Medical Center: Potassium
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