Avocado Nutrition Facts

• Vitamin A (7 mcg (micrograms) per 100 gram avocado)
  
• Vitamin B3 (Niacin) (1.44 mg in 100 grams of raw avocado)
  
• Vitamin C (12 mg in 100 g avocado)
  
• Vitamin E (1/2 an avocado contains 2.1 mg of vitamin E)
  
• Calcium (11.67 mg in 100 grams of avocado)
  
• Fiber (6.4 grams per 100 grams avocado)
  
• Iron (0.44 mg per 100 grams of avocado)
  
• Magnesium (27.33 mg in 100 grams avocado - just for your information, the recommended daily intake of magnesium is 350 mg)
  
• Potassium (447.7 mg per 100 grams of avocado - the RDI of potassium is 3500 mg)
  

Important Phytochemicals

Alpha-carotene, beta-carotene, caffeic acid, chlorogenic acid, beta-cryptoxanthim, P-coumaric acid, tocopherols and tocotrienols

In 100 grams of avocado pulp, you find...

20 grams of fat, most of it unsaturated, with just a little saturated fat.
Less than 3 grams saturated fat in 100 grams of avocado.
6 grams of carbohydrates
2 grams of protein
Calories 160

Calories in Avocados

One whole avocado (medium sized) has about 250 calories.

1/2 avocado has anywhere between 120 and 165 calories, depending on the size of the avocado!

Weight Loss and Avocados
Is the avocado an enemy for those who want to lose weight? Not really!

The high fat content of the avocado is often misunderstood and assumed to hinder your plans of losing weight. This can be true if you eat too many avocados a day, but 1/2 to one avocado per day should not be a problem at all.

The avocado contains a high level of unsaturated fat as well as fiber. These two combined makes you feel satisfied and makes you possibly want to eat less of other foods later on in the day.

The avocado is also rich in protein.

Read about the health benefits of avocado, by going to the second avocado nutrition facts page on this site:

Avocado Health Benefits - Avacado Nutrition Facts

(I spelled it avacado because many people on Google are typing in avacado into the search box, instead of avocado :)

Negative Sides of Avocados

The avocado is full of healthy fats, but the ratio of omega 6 fats and omega 3 fats is not very good. The Omega 6 fats are 15 times higher than the omega 3's.

A study done by Philip C. Calder showed that much higher omega 6 levels than omega 3 levels is not good for your health and especially not for the heart. Higher omega 6 levels can lead to serious health problems.

A ratio of 4 (omega 6) to 1 (omega 3) is what you should be aiming for. 2 to 1 or even 1 to 1 would be even better!

Vegans usually get a lot of omega 6 from their diet, and for this reason it would be good to try to get enough omega 3's in too - to balance it out.

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Sources:

- Prescription for Dietary Wellness by Phyllis A. Palch, Penguin Group, USA
- The Avocado: botany, production, and uses by Anthony William Whiley, B.
Schaffer, Bruce A. Scahffer and B. Nigel Wolstenhome, Cabi Publishing, UK
- Roger Haeskes Newsletter
- http://www.trueknowledge.com/q/how_much_calcium_in_avocado
- http://www.trueknowledge.com/q/iron_in_avocado
- http://www.trueknowledge.com/q/vitamin_c_in_avocado
- http://www.trueknowledge.com/q/potassium_in_avocado
- http://www.trueknowledge.com/q/fiber_in_avocado
- http://www.dietandfitnesstoday.com/vitamin-a-in-avocado.php
- http://www.thedailygreen.com/healthy-eating/eat-safe/top-sources-vitamin-E-44111408
- http://www.lenntech.com/recommended-daily-intake.htm

Thanks for visiting this Avocado Nutrition Facts page :)

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