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Nutrient value of raw Florida avocado fruit (3.5 oz or 100 g of fruit) |
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Constituent |
Approximate value |
Constituent |
Approximate value |
Constituent |
Approximate value |
Water content |
80% |
Carbohydrate |
8.91 g |
Phosphorus |
39 mg |
Calories |
112 kcal |
Total dietary fiber |
5.3 g |
Potassium |
488 mg |
Protein |
1.59 g |
Calcium |
11 mg |
Sodium |
5 g |
Fat |
8.87 g |
Iron |
0.53 mg |
Vitamin C |
7.9 mg |
Cholesterol |
0.0 mg |
Magnesium |
34 mg |
Vitamin A |
612 IU |
http://edis.ifas.ufl.edu/MG213
- One-fifth of a medium avocado or about one ounce is 55 calories, but contributes beneficial nutrients such as fiber, potassium , Vitamin E and lutein to the diet.
- 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.
- Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is 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 has monounsaturated fat.
- Avocados help assist consumers in meeting a major dietary goal of reducing saturated fat in the diet, when they are consumed in place of saturated-fat containing foods.
- Avocados are a good source of fiber and fiber may help maintain heart health.
- When used instead of other fats, avocados contain over 25 vitamins, minerals and phytonutrients and can be part of a calorie-reduced diet.
- An ounce of avocado contains 77 micrograms of lutein.
- Avocados are a good way to get more lutein in the diet. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient in your diet.
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Spread and Dip Nutritional Comparison for Fresh Avocados*
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Fresh avocado on sandwiches and toast or substituted as a spread in place of many other popular foods may help reduce calories, fat, saturated fat, sodium and cholesterol.
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Fresh avocado used in dips as compared to other foods used as bases may help reduce calories, fat, saturated fat, sodium and calories.
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Fresh
Avocados |
Butter,
Salted |
Sour
Cream |
Cheddar
Cheese |
Mayonnaise,
with Salt |
Portion
(1 ounce) |
2 Tbsp. or
2-3 Thin Slices |
2 Tbsp. |
2 Tbsp. |
1 Slice |
2 Tbsp. |
Calories |
50 |
204 |
60 |
114 |
109 |
Total Fat (g) |
4.6 |
23 |
6 |
9.4 |
9.4 |
Sat Fat (g) |
0.6 |
14.6 |
3.7 |
6 |
1.4 |
Cholesterol (mg) |
0 |
61 |
13 |
30 |
7 |
Sodium (mg) |
2 |
164 |
15 |
176 |
199 |
*Source: USDA National Nutrient Database for Standard Reference, Release 18 (2005).
http://www.avocado.org/healthy_living/nutrition.php/nutrition-facts.php |
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| Names |
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Persea americana Miller |
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Vernacular: |
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English: |
Avocado |
French: |
Avocatier
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Indonesia: |
Adpukat, Avokat |
Malaysia: |
Avokado, Buah Mentega, Apukado |
Philippines: |
Avocado
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Thai: |
Awokhado, Luk Noei |
Vietnam: |
Bo, Le Dau |
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Scientific classification: |
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Kingdom: |
Plantae |
Division: |
Magnoliophyta |
Class: |
Magnoliopsida |
Order: |
Laurales |
Family: |
Lauraceae |
Genus: |
Persea |
Species: |
P. americana |
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