How Many Calories Are in an Avocado? Nutrition and Health Benefits

Avocados are no longer just used in guacamole. Today, they’re a household staple across the United States and in other parts of the world.

Avocados are a healthy fruit, but they’re not the lowest in calories and fat.

Nutrition facts for avocados

Avocados are the pear-shaped fruit of avocado trees. They have leathery green skin and contain a single large seed called a stone. The Hass avocado is the most cultivated variety worldwide and the most common in the United States.

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As they ripen, avocados turn dark green to black. They vary in size, with most avocados in grocery stores being medium-sized.

The suggested serving size is around one-fifth of a medium-sized avocado. Here’s a look at the number of calories and fat in avocados:

• 1 serving (1/5 of an avocado) contains 50 calories and 4.5 grams of fat
• 1/2 of an avocado (medium) contains 130 calories and 12 grams of fat
• 1 avocado (medium, whole) contains 250 calories and 23 grams of fat

Is the fat in avocados healthy?

Avocados are high in fat, but it’s not the saturated fat found in some full-fat dairy products, red meat, and most junk food. The American Heart Association (AHA) recommends limiting saturated fat intake to reduce the risk of heart disease.

However, a 2011 meta-analysis found no direct connection between saturated fat, heart disease, and stroke. It may be that trans fat, found in partially hydrogenated oils like margarine, plays a larger role. Even so, the AHA maintains its current guidelines.

Avocados contain only a trace amount of saturated fat. Most of the fat in avocados is monounsaturated fatty acids (MUFAs), which are thought to lower total cholesterol and “bad” cholesterol (LDL) while increasing “good” cholesterol (HDL).

Other health benefits of eating avocados

Avocados may play a role in cancer prevention. Studies show that the phytochemicals in avocados may inhibit the growth of and induce cell death in precancerous and cancerous cell lines.

Avocados are a good source of dietary fiber, which helps prevent constipation. One serving contains 2 grams of fiber. Fiber also helps keep you fuller longer, potentially preventing overeating.

Suggested read: Are Avocados Useful for Weight Loss or Fattening? Facts & Benefits

Overweight and moderately obese adult study participants who ate about half of a Hass avocado at lunch felt full for three to five hours afterward. Their blood sugar levels remained more stable compared to participants who ate an avocado-free lunch.

A 2013 report found that eating avocados is associated with improved overall diet quality, nutrient intake, and a reduced risk of metabolic syndrome.

Vitamins and minerals in avocados

Red meats may promote inflammation in the body, partly due to their saturated fat content. Inflammation is another potential risk factor for cardiovascular disease. Avocados may help reduce inflammation.

A small 2012 study found that eating half of a Hass avocado with a burger, instead of eating a burger alone, helped reduce the production of substances that promote inflammation in the body.

Research suggests avocados may help your body absorb specific nutrients from other foods.

Avocados are cholesterol-free, sodium-free, and low in sugar. They are an abundant source of many vitamins and minerals, including:

• Vitamin A
• Vitamin K
• Vitamin C
• Vitamin E
• Iron
• Potassium
• Zinc
• Manganese
• B vitamins (except vitamin B12)
• Choline
• Betaine
• Calcium
• Magnesium
• Phosphorus
• Copper
• Folate

Should you eat avocado seeds?

You may have heard about the benefits of eating avocado seeds. Emerging research suggests that the seeds may have antimicrobial and anti-inflammatory properties.

These properties may help some health conditions, but most research used avocado seed extract, not whole, fresh avocado seeds. It has not yet been established if avocado seeds are safe to eat.

Suggested read: Daily Fat Intake: How Much Fat Should You Eat Per Day?

Ways to incorporate avocados into your diet

Creamy avocados have a nutty flavor. Try these strategies for adding them to your diet.

Eat avocado for breakfast

• Spread mashed avocado on toast instead of butter.
• Top scrambled eggs with diced avocado.
• Crack an egg into an avocado half (skin on) and bake at 425° for about 20 minutes.

Eat avocado for lunch or dinner

• Add diced avocado to chicken salad or tuna salad.
• Add pureed avocado to a baked potato instead of sour cream.
• Stir pureed avocado into hot pasta instead of marinara sauce.
• Top your favorite burger with avocado slices.

Summary

Avocados are healthy, but that doesn’t give you carte blanche to eat them nonstop. Despite their impressive nutrition profile, eating too many can lead to weight gain.

When enjoyed as part of an otherwise healthy diet, avocados may help you lose weight. Don’t eat avocados in addition to unhealthy foods. Instead, replace unhealthy foods in your diet, like sandwich spreads, with avocados.

Note: If you’re allergic to latex, talk to your doctor before eating avocados. Approximately 50 percent of people allergic to latex show cross-reactivity to some fruits such as avocados, bananas, and kiwis.