Home
Subscribe
Latest Add Your News
Site Updates
Directory List Your Restaurant
Restaurants
Shopping Beauty
Gifts
Getting Started Why Vegan
Becoming A Vegan
Nutrition/Health Vegan Food Pyramid
Nutrition Guide
Raw Veganism
Who's Vegan? Vegan Athletes
Vegan Celebs'
Vegan Authors
Quotes Environmental
Vegan
Vegan Eats Vegan Food List
Vegan Cooking
Vegan Baking
My Faves
Site Information About Me
Disclaimer/Privacy
Contact Me
Sitemap
Advertising

[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Subscribe with Bloglines

Avocado Nutrition

Avocado Nutrition Avocado nutrition is in a league of its own and is well known for the monounsaturated fat content - which are the "good fats" we need in our diet. The avocado fruit contains around 20 vitamins, minerals and phytonutrients, but is a fattening fruit for those of you on a diet.



  • The avocado is virtually the only fruit that contains monounsaturated fat. Monounsaturated fats are healthy fats which are said to help reduce the risk of heart disease. This type of fat is found in olive and canola oils plus the avocado fruit.

  • Avocado nutrition contains 76 milligrams of beta sitosterol in a 3 oz serving. Beta sitosterol is a natural plant sterol, which may help maintain healthy cholesterol levels.

  • Although avocados are fruits, they do have a high fat content of between 71 - 88% of their total calories - about 20 times the average of other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health promoting monounsaturated fats.

  • Avocado nutrition contains an excellent source of vitamin K which helps in blood clotting and protects the bones from fractures. Vitamin K also helps prevent postmenopausal bone loss and may protect against liver and prostate cancer.

  • Avocados contain high amounts of potassium which is a mineral that helps regulate blood pressure. Avocados are higher in potassium than a medium banana. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke.

  • Containing good fibre content, avocado nutrition can help with bowel regularity, thereby helping to prevent bowel cancer. Fibre can also maintain normal cholesterol and blood sugar levels.

  • Avocados also contain good amounts of vitamin B6 which helps in the breakdown of sugars and starches. Vitamin B6 also helps in the prevention of homocysteine build up in the blood.

  • Avocado nutrition contains good amounts of folate which supports red blood cell production and helps to prevent anemia. Folate also helps prevent homocysteine build up in the blood and helps to prevent osteoporosis related bone fractures as well as helping to prevent Alzheimers disease.

  • Avocados provide us with a good amount of dietary copper which helps our bodies to utilise dietary iron and reduce tissue damage caused by free radicals. Copper also plays a part in thyroid function.

  • One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health.

  • Not only are avocados a rich source of monounsaturated fatty acids including oleic acid, which has recently been shown to offer significant protection against breast cancer, but it is also a very concentrated dietary source of the carotenoid "lutein". Avocados are a good way to get more lutein in the diet. Lutein is a natural antioxidant that may help maintain eye health as we get older.

  • Avocado nutrition also contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant quantities of tocopherols (vitamin E). Carotenoids are antioxidants which may reduce the risk of developing cancers.

  • An averaged sized avocado pear contains around 322 calories.



    THE FULL NUTRITIONAL VALUE OF AVOCADOS:

    Avocados, raw  

    Refuse: 26%  (Seed and skin)
    Scientific Name:  Persea americana
    NDB No: 09037 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 avocado, NS as to Florida or California
    -------
    201g
    Proximates
    Water
    g
    147.19
    Energy
    kcal
    322
    Energy
    kJ
    1347
    Protein
    g
    4.02
    Total lipid (fat)
    g
    29.47
    Ash
    g
    3.18
    Carbohydrate, by difference
    g
    17.15
    Fiber, total dietary
    g
    13.5
    Sugars, total
    g
    1.33
    Sucrose
    g
    0.12
    Glucose (dextrose)
    g
    0.74
    Fructose
    g
    0.24
    Lactose
    g
    0.00
    Maltose
    g
    0.00
    Galactose
    g
    0.20
    Starch
    g
    0.22
    Minerals
    Calcium, Ca
    mg
    24
    Iron, Fe
    mg
    1.11
    Magnesium, Mg
    mg
    58
    Phosphorus, P
    mg
    105
    Potassium, K
    mg
    975
    Sodium, Na
    mg
    14
    Zinc, Zn
    mg
    1.29
    Copper, Cu
    mg
    0.382
    Manganese, Mn
    mg
    0.285
    Fluoride, F
    mcg
    14.1
    Selenium, Se
    mcg
    0.8
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    20.1
    Thiamin
    mg
    0.135
    Riboflavin
    mg
    0.261
    Niacin
    mg
    3.493
    Pantothenic acid
    mg
    2.792
    Vitamin B-6
    mg
    0.517
    Folate, total
    mcg
    163
    Folic acid
    mcg
    0
    Folate, food
    mcg
    163
    Folate, DFE
    mcg_DFE
    163
    Choline, total
    mg
    28.5
    Betaine
    mg
    1.4
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    14
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    125
    Carotene, alpha
    mcg
    48
    Cryptoxanthin, beta
    mcg
    56
    Vitamin A, IU
    IU
    293
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    545
    Vitamin E (alpha-tocopherol)
    mg
    4.16
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.10
    Tocopherol, gamma
    mg
    0.66
    Tocopherol, delta
    mg
    0.04
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    42.2
    Lipids
    Fatty acids, total saturated
    g
    4.273
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.002
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.000
    15:0
    g
    0.000
    16:0
    g
    4.171
    17:0
    g
    0.000
    18:0
    g
    0.098
    20:0
    g
    0.000
    22:0
    g
    0.000
    24:0
    g
    0.000
    Fatty acids, total monounsaturated
    g
    19.696
    14:1
    g
    0.000
    15:1
    g
    0.000
    16:1 undifferentiated
    g
    1.403
    17:1
    g
    0.020
    18:1 undifferentiated
    g
    18.223
    20:1
    g
    0.050
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    3.650
    18:2 undifferentiated
    g
    3.365
    18:3 undifferentiated
    g
    0.251
    18:3 n-3 c,c,c (ALA)
    g
    0.223
    18:3 n-6 c,c,c
    g
    0.030
    18:4
    g
    0.000
    20:2 n-6 c,c
    g
    0.000
    20:3 undifferentiated
    g
    0.032
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Stigmasterol
    mg
    4
    Campesterol
    mg
    10
    Beta-sitosterol
    mg
    153
    Amino acids
    Tryptophan
    g
    0.050
    Threonine
    g
    0.147
    Isoleucine
    g
    0.169
    Leucine
    g
    0.287
    Lysine
    g
    0.265
    Methionine
    g
    0.076
    Cystine
    g
    0.054
    Phenylalanine
    g
    0.466
    Tyrosine
    g
    0.098
    Valine
    g
    0.215
    Arginine
    g
    0.177
    Histidine
    g
    0.098
    Alanine
    g
    0.219
    Aspartic acid
    g
    0.474
    Glutamic acid
    g
    0.577
    Glycine
    g
    0.209
    Proline
    g
    0.197
    Serine
    g
    0.229
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0

    Footnotes:

    Based on 86% California and 14% Florida varieties.

    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

    Back to the top of this page.

    Take Me Home

    Leave Avocado Nutrition And Go To Nutritioanl Values Of Fruit

    Leave Avocado Nutrition And Go To Nutritional Values Of Vegetables


  • This website is currently undergoing a radical facelift so apologies for any missing pages or links.

    Forever Body Transformation - 60 day risk free trial!

    Click Here For Further Info!

    Forkes Over Knives:

    UK

    USA

    Low carb diets for non veggies has been a popular diet choice for ages. Now we have a low carb diet plan for veggies and vegans.

    USA

    UK


    How I Created My Website With No Previous Experience You too can work from home writing about something you love

    Listen to what Bill Clinton has to say about a vegan diet:



    Sign up to my "occasional" vegan ezine

    "The Laughing Cow".

    Enter your E-mail Address Here


    Enter your First Name (optional)


    Then

    Don't worry -- your e-mail address is totally secure.
    I promise to use it only to send you The Laughing Cow.