In this post & video I am going to analyse the nutrition facts of avocados and explain some of their health benefits.
In the year of 2020 Mexico was the largest producer of avocados followed by Colombia & Dominican Republic.
Contents
Nutritional profile | Water | Carbohydrates | Fat & Protein | Vitamins, minerals & health benefits | Conclusion |
Nutritional profile of Avocados
| Percentage | 1 Cup Sliced (146 g) | |
| Water | 73.2% | 107 g |
| Carbohydrates | 8.53% | 12.5 g |
| Dietary fibre | 6.7% | 9.8 g |
| Sugars | 0.6% | 1 g |
| Total Fat | 14.7% | 21.5 g |
| Cholesterol | – | 0 mg |
| Protein | 2% | 2.9 g |
| Energy | – | 234 Cal/ 978 kJ |
About Me
Prashanth Reddy Cheruku
Welcome! 👋
I created this platform with a mission: to educate people worldwide about Food Science, Nutrition & Preventive Healthcare. Our ultimate goal is to enhance both lifespan and healthspan—not just for people, but for PETS too!
About Me
I am a qualified Food Engineer & Sports Nutritionist with over 13 years of research & content creation experience. My academic background includes:
🎓 Master of Technology in Food Process Engineering
📍 Indian Institute of Technology (IIT) Kharagpur
Water
Let us take one cup of sliced avocados weighing 146 g as a reference for this video.
Like many other fruits water constitutes the majority portion of avocados. About 73% of their total weight is taken up by water content.
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Carbohydrates
Carbohydrates constitute about 8.5% of the total weight of avocados. The major portion of the carbohydrates is taken up by dietary fibre. Avocados are excellent sources of fibre. 1 cup sliced avocados provides about 10 g of dietary fibre.
The sugars constitute less than 1% of their total weight.
Fat & Protein
Avocados are rich sources of fat. About 15% of their total weight is taken up by fat.
1 cup of slices provides 21.5 g of fat. This high fat content is mainly responsible for the high caloric value of these fruits.
Avocados contain absolutely no cholesterol.
These fruits are very poor sources of protein at just 2% of their weight. 1 cup of these fruits provides about 3 g of protein.
Energy
Unlike majority of the fruits avocados are much higher in their caloric content. 1 cup of avocado slices provides 234 Cal or 978 kJ of energy.
This energy content is one of the reasons why this fruit must be consumed in moderation.
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Vitamins, minerals & Health benefits
Avocados contain good amounts of several vitamins & minerals.
These fruits are excellent sources of pantothenic acid, folate, vitamin K, vitamin B6, vitamin E, vitamin C and niacin. They are moderately good sources of vitamins B2 & B1.
All these vitamins have exceptionally important role in our health & well-being. For example, pantothenic acid helps in converting the food we eat into energy. It also plays a vital role in making & breaking down fatty acids.
Vitamin K is required for the production of proteins involved in blood clotting. Vitamin E & C protect our cells by acting as antioxidants.
Avocados are excellent sources of copper and potassium.
Copper works with iron in helping our body form red blood cells. A diet rich in potassium can offset some of the harmful effects of high sodium in the diet.
Avocados are moderately good sources of magnesium, manganese, zinc & phosphorus.
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Conclusion
- Avocados are moderate energy foods with excellent amount of fibre.
- They are very good sources of several vitamins and minerals. The quantity of fat is unusually high compared to other fruits.
- On the other hand, they are poor sources of protein and some minerals such as calcium & iron.
- Overall avocados are excellent in their nutritional content and I would suggest you to consume them not more than a cup on a regular basis.
- Here comes the end of the story for today. Let us know if you have any questions.
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