Avocados are high in vitamins A, C, E, and K and fiber.
Avocados have gained superfood status among health and fitness enthusiasts over the last several decades due to their high concentrations of vitamins, minerals, and other benefits. However, because avocados are high in fat and calories, some people are concerned that they may not be as healthy as they are portrayed.
Avocados are heavy in calories, but that doesn’t mean you should eliminate them from your diet. Avocados, in reality, provide a variety of nutrients and beneficial plant chemicals, as well as enhancing heart health and improving digestion.
Here’s more information on the nutritional value of avocado and how it can fit into a healthy diet.
How Many Calories Are in an Avocado?
Unlike other fruits such as berries, apples, and oranges, avocados are heavy in calories. For example, a medium-sized avocado contains roughly 80 calories in one-third (50 grams).
Many people, however, drink far more than this. According to various studies, the average person consumes about 76 grams (or 60%) of an avocado daily, approximately 120 calories. An avocado (201 grams) contains about 322 calories, though the amount of calories depends on the size of the avocado.
Avocados are high in nutrients such as fiber, folate, and heart-healthy fats, all of which help to keep your body healthy.
The majority of the fat in avocados is monounsaturated fat. MUFAs are monounsaturated fatty acids. MUFAs are a form of healthy fat that can help boost HDL or good cholesterol. HDL protects your heart by transporting excess cholesterol from the arteries to the liver, which can be recycled or expelled.
Swapping saturated fat-rich meals like butter for monounsaturated fat-rich foods like avocados may help reduce heart disease risk factors like high LDL cholesterol. LDL cholesterol is ” bad ” since high levels are associated with an increased risk of heart disease.
Avocado’s beneficial fat can aid in absorbing carotenoids, which are found in dishes typically served with avocados, such as salsa and salads. Carotenoids are plant pigments with significant antioxidant capabilities that may aid in preventing cellular damage. In addition, fat can help convert carotenoids to an active form of vitamin A in the body. Vitamin A is required for immunological function, eyesight, and other functions.
Can You Overeat Avocados?
Although avocados are highly nutritious, watching your portion sizes is essential. One avocado (201 grams) contains around 322 calories. This amounts to about 10-20% of most people’s daily calorie needs, according to the 2020-2025 Dietary Guidelines for Americans.
While the current Dietary Guidelines for Americans recommend limiting saturated fat to no more than 10% of total calories, the restriction on the number of daily calories from fat has been removed. However, fat is not something to be afraid of because it gives energy, protects our organs, and aids cell function.
Avocados are high in total fat but low in saturated fat and fiber, making them a healthy choice.
Avocados, on the other hand, are heavy in calories due to their high fat content. Therefore, consuming an excessive amount of avocados daily may or may not result in undesirable weight gain.
While there is no one-size-fits-all recommendation for daily avocado consumption, limiting your intake to less than one avocado per day allows room for other sources of healthy fat and helps you maintain a healthy weight.
Remember that everyone’s nutritional demands differ; some people may require more or fewer calories and fat than others. If you need clarification about how many calories and fat you should consume daily, seek counsel from a trustworthy healthcare expert, such as a qualified dietitian.
Avocado Health Benefits
Avocados are considered heart-healthy due to their high levels of beneficial fats and fiber. According to one recent study published in the Journal of the American Heart Association, consuming two or more avocados per week was connected with a 16% decreased risk of heart disease.8
Avocados also have the following advantages:11
- Absorption of fat-soluble vitamins A, D, E, and K is improved.
- Weight control
- Aging in a healthy way
- Enhanced nutrient intake
- Consistent bowel motions
Despite their high fat and calorie content, avocados provide several health benefits and can be a beneficial addition to your diet. Avocados are high in elements that promote health, such as fiber, heart-healthy fats, vitamins, and minerals. Try eating avocado sliced with salt and pepper or preparing classic guacamole by mashing avocado and adding diced onion, tomato, lime juice, and chopped cilantro. Avocado can also be eaten on toast or used in smoothies, egg salad, and tuna salad to create a creamy texture.
Read more: Creamy Tuscan Orzo Recipe