All About Avocados
02
October
2012

Avocado: Nutritional Information and Calories

Dietary Information For Avocados: Pros And Cons

Nutrition Facts

Avocados, raw, all commercial varieties

Calories 160

Change Serving Size

1 cup, cubes1 cup, pureed
Serving Size
73.23
Amount Per Serving
Calories
160
Total Fat
14.66 g
23%
Saturated Fat
2.126 g
12%
Cholesterol
0 mg
0%
Sodium
7 mg
0%
Total Carbohydrate
8.53 g
3%
Dietary Fiber
6.7 g
27%
Sugars
0.66 g
Protein
2 g
Avocado: Nutritional Information and Calories

The avocado is a delicious, versatile food that is full of great vitamins, minerals, and other nutrients that your body needs. However, they are very high in calories, so it is important to make sure that you are not overindulging. Make sure to keep in mind that the average avocado contains between 250 and 450 calories, which is between 13 and 23% of the total amount of calories you should consume daily.

Categories: Fruits

4.7/5 rating (7 votes)

Avocado: Nutritional Information and Calories

Avocados are a great source of vitamin E, which is a great antioxidant. They are also rich in lutein, an antioxidant which is very good for your eyes. The other important vitamins and minerals that avocados contain are vitamin K, potassium, folate, magnesium, and vitamin C. Most importantly, the fat in avocados is monosaturated fat, which helps to raise levels of “good” cholesterol while lowering levels of “bad” cholesterol.

One of the best things about avocados is that they are incredibly versatile. Avocados can be eaten as a salty food with salads or with pasta. They can also be used in many sweet desserts, such as pudding or in an avocado milkshake. Avocados are commonly eaten as a sweet food in parts of South America, while in North America you are more likely to find them in salads or topped with salt and lemon juice.

Avocados are also an excellent choice to make into baby food. Since they are naturally creamy and easy to mash, they are the ideal choice for a homemade baby food. For even more flavor, they can be mixed with applesauce or mashed sweet potatoes.

Avocado: Nutritional Information and Calories

Avocados are high in fat. Although the fat contained in avocados is a healthy type of fat, it is still important to make sure that you are not consuming too much of it – too much of any kind of fat is a bad thing. Furthermore, avocados are quite high in calories. If you like to eat avocado calories are the thing you need to watch out for. The average avocado contains between 250 and 450 calories. Because of the amount of calories in avocados, it is important to be careful how much of this delicious fruit you consume if you are watching your calorie intake.

Avocado: Nutritional Information and Calories

Avocados are pretty versatile – you can use avocado in place of butter or mayonnaise; you can slice or mash avocados on a sandwich; you can make guacamole with it; or you can add slices of avocado to almost any salad or even quesadillas.

If you need ideas on how to get more avocados in your daily diet, check out our recipes!

Avocado: Nutritional Information and Calories

Guacamole

Ingredients:

  • 2 tablespoons white onion, finely chopped
  • 4 serrano chiles (or less depending on how spicy you like it), finely chopped
  • 3 tablespoons cilantro, roughly chopped
  • Salt
  • 3 large avocados
  • 4 ounces tomatoes (about 2/3 cup), finely chopped
  • Garnish:

  • 1 tablespoon onion, finely chopped
  • 2 tablespoons cilantro, roughly chopped
  • Mash or blend the avocados together with the onion, chiles, cilantro, and salt. It doesn't have to be smooth. Stir in the tomatoes and top with the garnishes.



    Bacon, Avocado and Tomato Sandwich

    Ingredients:

  • 4 bacon strips, cooked
  • 6 cherry tomatoes, halved
  • ½ avocado, mashed
  • Lemon juice
  • Salt
  • Cayenne
  • 2 slices bread
  • Mash the avocado and mix with salt, cayenne and lemon juice to taste. Preserve the rest of the avocado by sprinkling lemon juice on it. Smear the avocado on one side of the bread and top with the tomatoes and bacon on top. Yum!



    Green Salad with Avocado and Grilled Chicken

    Ingredients:

  • 1 bag of salad greens, about 200g
  • 1 tablespoon lemon juice
  • Salt
  • 4 tablespoons olive oil
  • 1 small bunch of chives, finely chopped
  • 2 ripe avocados, cut into slices or roughly diced
  • 4 strips grilled chicken, cut into pieces
  • Combine the salad greens and avocado in a bowl. Mix lemon juice, salt, chives and olive oil, and pour over the salad. Add in the chicken pieces and toss to mix.



    Avocado-Veggie Quesadilla

    Ingredients:

  • 1 tablespoon olive oil
  • ½ onion, chopped
  • Salt
  • 8 ounces mushrooms, thinly sliced
  • 6 ounces spinach, roughly chopped
  • 2 tomatoes, sliced
  • ½ small lime, juiced
  • 2 cups shredded cheddar cheese
  • 2 avocados, thinly sliced
  • 4 tortillas
  • Salsa for serving
  • Saute the onion first in a large skillet with the oil. Add the mushrooms and the spinach. Add a splash of lime juice and salt and pepper to taste. Remove from heat.

    Divide 1 cup of cheese between 4 tortillas. Cover only half of the tortilla with the cheese. Do the same with the mushroom-spinach mix and add the avocado and tomato slices on top. Split the other cup of cheese between the four tortillas and fold them in half.

    Heat a skillet and place a quesadilla into the pan. Let it heat through and then turn over carefully to the other side. Repeat with all the quesadillas and serve them warm with the salsa.

    Nutrition Facts

    02
    October
    2012

    Avocado: Nutritional Information and Calories

    Dietary Information For Avocados: Pros And Cons

    Nutrition Facts

    Avocados, raw, all commercial varieties

    Calories 160

    Change Serving Size

    1 cup, cubes1 cup, pureed
    Serving Size
    73.23
    Amount Per Serving
    Calories
    160
    Total Fat
    14.66 g
    23%
    Saturated Fat
    2.126 g
    12%
    Cholesterol
    0 mg
    0%
    Sodium
    7 mg
    0%
    Total Carbohydrate
    8.53 g
    3%
    Dietary Fiber
    6.7 g
    27%
    Sugars
    0.66 g
    Protein
    2 g
    Avocado: Nutritional Information and Calories

    The avocado is a delicious, versatile food that is full of great vitamins, minerals, and other nutrients that your body needs. However, they are very high in calories, so it is important to make sure that you are not overindulging. Make sure to keep in mind that the average avocado contains between 250 and 450 calories, which is between 13 and 23% of the total amount of calories you should consume daily.

    Categories: Fruits

    4.7/5 rating (7 votes)

    Pros

    Avocado: Nutritional Information and Calories

    Avocados are a great source of vitamin E, which is a great antioxidant. They are also rich in lutein, an antioxidant which is very good for your eyes. The other important vitamins and minerals that avocados contain are vitamin K, potassium, folate, magnesium, and vitamin C. Most importantly, the fat in avocados is monosaturated fat, which helps to raise levels of “good” cholesterol while lowering levels of “bad” cholesterol.

    One of the best things about avocados is that they are incredibly versatile. Avocados can be eaten as a salty food with salads or with pasta. They can also be used in many sweet desserts, such as pudding or in an avocado milkshake. Avocados are commonly eaten as a sweet food in parts of South America, while in North America you are more likely to find them in salads or topped with salt and lemon juice.

    Avocados are also an excellent choice to make into baby food. Since they are naturally creamy and easy to mash, they are the ideal choice for a homemade baby food. For even more flavor, they can be mixed with applesauce or mashed sweet potatoes.

    Cons

    Avocado: Nutritional Information and Calories

    Avocados are high in fat. Although the fat contained in avocados is a healthy type of fat, it is still important to make sure that you are not consuming too much of it – too much of any kind of fat is a bad thing. Furthermore, avocados are quite high in calories. If you like to eat avocado calories are the thing you need to watch out for. The average avocado contains between 250 and 450 calories. Because of the amount of calories in avocados, it is important to be careful how much of this delicious fruit you consume if you are watching your calorie intake.

    Cooking Tips

    Avocado: Nutritional Information and Calories

    Avocados are pretty versatile – you can use avocado in place of butter or mayonnaise; you can slice or mash avocados on a sandwich; you can make guacamole with it; or you can add slices of avocado to almost any salad or even quesadillas.

    If you need ideas on how to get more avocados in your daily diet, check out our recipes!

    Recipes

    Avocado: Nutritional Information and Calories

    Guacamole

    Ingredients:

  • 2 tablespoons white onion, finely chopped
  • 4 serrano chiles (or less depending on how spicy you like it), finely chopped
  • 3 tablespoons cilantro, roughly chopped
  • Salt
  • 3 large avocados
  • 4 ounces tomatoes (about 2/3 cup), finely chopped
  • Garnish:

  • 1 tablespoon onion, finely chopped
  • 2 tablespoons cilantro, roughly chopped
  • Mash or blend the avocados together with the onion, chiles, cilantro, and salt. It doesn't have to be smooth. Stir in the tomatoes and top with the garnishes.



    Bacon, Avocado and Tomato Sandwich

    Ingredients:

  • 4 bacon strips, cooked
  • 6 cherry tomatoes, halved
  • ½ avocado, mashed
  • Lemon juice
  • Salt
  • Cayenne
  • 2 slices bread
  • Mash the avocado and mix with salt, cayenne and lemon juice to taste. Preserve the rest of the avocado by sprinkling lemon juice on it. Smear the avocado on one side of the bread and top with the tomatoes and bacon on top. Yum!



    Green Salad with Avocado and Grilled Chicken

    Ingredients:

  • 1 bag of salad greens, about 200g
  • 1 tablespoon lemon juice
  • Salt
  • 4 tablespoons olive oil
  • 1 small bunch of chives, finely chopped
  • 2 ripe avocados, cut into slices or roughly diced
  • 4 strips grilled chicken, cut into pieces
  • Combine the salad greens and avocado in a bowl. Mix lemon juice, salt, chives and olive oil, and pour over the salad. Add in the chicken pieces and toss to mix.



    Avocado-Veggie Quesadilla

    Ingredients:

  • 1 tablespoon olive oil
  • ½ onion, chopped
  • Salt
  • 8 ounces mushrooms, thinly sliced
  • 6 ounces spinach, roughly chopped
  • 2 tomatoes, sliced
  • ½ small lime, juiced
  • 2 cups shredded cheddar cheese
  • 2 avocados, thinly sliced
  • 4 tortillas
  • Salsa for serving
  • Saute the onion first in a large skillet with the oil. Add the mushrooms and the spinach. Add a splash of lime juice and salt and pepper to taste. Remove from heat.

    Divide 1 cup of cheese between 4 tortillas. Cover only half of the tortilla with the cheese. Do the same with the mushroom-spinach mix and add the avocado and tomato slices on top. Split the other cup of cheese between the four tortillas and fold them in half.

    Heat a skillet and place a quesadilla into the pan. Let it heat through and then turn over carefully to the other side. Repeat with all the quesadillas and serve them warm with the salsa.

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