What’s in an Avocado? The Basic Nutrition facts avocado

Nutrition facts avocado

According to the National Center for Biotechnology Information (NCBI), these are the nutrition facts for about one-half, or 68 grams (g), of an avocado

Calories 114
Dietary fiber 6 g
Total sugar 0.2 g
Potassium 345 milligrams (mg)
Sodium 5.5 mg
Magnesium 19.5 mg
Vitamin A 43 micrograms (μg)
Vitamin E 1.3 mg
Vitamin K 14 μg
Vitamin B-6 0.2 mg
Monounsaturated fatty acids 6.7 g

Overall, avocados contain quite a bit of potassium, dietary fiber, and fats. Avocado oil alone is almost two-thirds (71 percent) monounsaturated fatty acids — aka the “good fats” shown to lower LDL, or “bad,” cholesterol and increase HDL, or “good,” cholesterol, according to the Dairy Council of California. These important contents add to a number of health benefits, notes the U.S. Department of Agriculture's MyPlate guidelines.

The price of avocados fluctuates, but because of their "healthy-fat" status, avocados have become a popular food among people following the ketogenic diet, also called the keto diet for short. In fact, in February 2019, The Wall Street Journal reported that high-fat foods like avocados are rising, likely due to the increased popularity of high-fat diets such as keto and the Atkins diet. Other high-fat foods, including olives and olive oil, have also increased in price.

What Are the Potential Health Benefits of Eating Avocados?

The California Dairy Council notes that potassium is a main health component of the fruit — a nutrient that helps promote healthy heart contraction and reduces high blood pressure, and is on average sorely neglected in the American diet, according to a study published in the American Journal of Clinical Nutrition. But just one avocado can contain almost 15 percent of the daily recommended potassium intake, which is 4.7 g. That’s as much potassium as in one and a half large bananas (.73 g) or two small bananas (.72 g).

Additionally, avocados are loaded with nutrients such as vitamin C, vitamin K, vitamin B, vitamin E, and vitamin A.

Avocados are also a good source of dietary fiber, which helps reduce the risk of heart disease, type 2 diabetes, and obesity, according to the California Avocados website. Dietary fiber is known to create a feeling of satiety, which can prevent snacking throughout the day. For this reason, avocados are often considered great foods for weight loss.