Health Care

Calories and Carbs in Avocado – Nutrition Facts3 min read

calories in an avocado

Origin of Avocado Oil & Its Nutritional Power

Avocados are delicious fruits with a greenish or yellowish flesh and a buttery consistency.

When they ripen, they turn dark green to black.

This fruit contains one large seed called a stone. It is rich in thiamin, riboflavin and vitamins as well as 25 percent of unsaturated oil.

Today, Avocado moved from just being used in guacamole to a household staple across the world, especially in the United States.

Although avocados are healthy fruits, they have a lot of calories and fat, but here we are talking about being uniquely high in healthy fats, unlike most fruits which are high in carbohydrates.

Calories and Fat in Avocado

Avocados come in different sizes, but the ones we buy from stores are usually medium-sized.

Nutritionists determine the calories of avocados per serving and for avocado oil per tablespoon.

Each serving is around one-fifth of a medium-sized avocado, and it contains the following amount of calories and fats:

  • Serving (1/5 of an avocado): contains 50 calories and 4.5 grams total fat
  • 2.5 servings (1/2 of an avocado): contain 130 calories and 12 grams total fat
  • 5 servings (1 avocado, whole): contain 250 calories and 23 grams total fat

Furthermore, Avocado oil contain

  • One tablespoon contains approximately 124 calories and 14 grams of fat ( this is approximately 21 percent of the recommended daily fat intake).

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Is the fat in Avocado healthy?

Although Avocados are high in fat, but these fats are monounsaturated healthy fat and polyunsaturated healthy fat, and there is no cholesterol or trans fats.

So, it is not the same fats which increase the risk of heart disease and can be found in some full-fat dairy products, red meat, etc.

However, a 2011 meta-analysis didn’t find any connection between the fats in avocado and heart disease or stroke, but you need to stay by the safe guidelines.

Notice that MUFAs may help in lowering your the “bad” Cholesterol (LDL) and increasing the “good” Cholesterol (HDL).

Vitamins and Minerals in Avocado

Avocados may help in reducing the inflammation in the body as well as helping the body to absorb specific nutrients from other foods.

They don’t contain cholesterol, sodium, or big amounts of sugar, but they do have a plenty of vitamins and minerals, including iron, zinc, choline, potassium, betaine, magnesium, calcium,manganese, vitamin A, vitamin K, vitamin C, vitamin B (except B12), vitamin E, phosphorus, copper and folate.

Not advisable to use Avocado’s Seeds

Recent Researches suggested that the seed of the avocado has many benefits due to its antimicrobial and anti-inflammatory properties, but most of the researches didn’t use the whole avocado seed but only the extract.

As a result, we can’t be sure that it is safe to eat the Avocado’s Seeds.

Available ways to include Avocado into your diet

If you are not sure about how to incorporate avocados in your meals, you can try these tips for more delicious recipes

  • For breakfast

Avocado, eggs and cheddar cheese.

Mashed avocado on toast instead of butter.

You can crack an egg into an avocado half then bake it for 20 minutes.

  • For lunch or dinner

Try adding diced avocado to chicken salad or tuna salad.

Use pureed avocado instead of sour cream with baked potato.

Replace marinara sauce with stir pureed avocado.

Indulge some avocado slices in your favorite burger.

  • For snacks or dessert

Avocado with some honey and nuts.

Avocado for lunch or dinner.

Avocados are healthy and have many benefits, yet you shouldn’t eat big amounts to avoid any possible side effect.

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