Avocado Nutritional Facts:
- Avocados are included in the Fruits & Veggies—More Matters™ consumer educational program, which promotes increased consumption of produce for good health.
- One-fifth of a medium avocado (1 ounce) has 50 calories and contributes nearly 20 vitamins and minerals, making it a good nutritional choice.
- Sodium- and cholesterol-free, avocados contain valuable nutrients, including 8% of the recommended daily value (DV) for folate; 4% DV for fiber and potassium, 4% DV for vitamins C and E; and 2% DV for iron.
- A 3-ounce serving of avocado contains 76 milligrams beta-sitosterol, a natural plant sterol that may help us maintain healthy cholesterol levels.
- Avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes, along with 19 micrograms of beta-carotene.
- Per serving, avocados have 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.
- Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.
- One serving, or one ounce of an avocado, contains 3 grams of carbohydrates (1% of the daily value) and 50 calories (35 from fat).
- Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit. Phytonutrients are thought to help prevent many chronic diseases.
Avocados and Babies:
- The avocado's smooth, creamy consistency makes it one of the first fresh fruits a baby can enjoy.
Avocados and Heart Disease:
- Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that's low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. The avocado is virtually the only fruit that contains monounsaturated fat.
- When replaced by high-saturated fat containing foods, avocados can help reduce the risk of heart disease caused by diets high in saturated fat.
Avocados and Weight Loss/Maintenance:
- Avocados can be a satisfying addition to a reduced-calorie diet when eaten in lieu of other fats.
Spread and Dip Nutritional Comparison for Fresh Avocados:
- Looking for a twist on spreads and dips? A 1-ounce serving of fresh avocado contains 0 milligrams of cholesterol, 0 milligrams of sodium and 0.5 grams of saturated fat.
- Fresh avocado on sandwiches and toast or substituted as a spread in place of many other popular foods may help reduce dietary intake of calories, fat, saturated fat, sodium and cholesterol.