Small Avocado Nutrition Basics
Avocados are best known for their high healthy fat content. Theyre packed with monounsaturated fats, which may help decrease your risk of heart disease, according to the Academy of Nutrition and Dietetics. Avocados also contain polyunsaturated fats, which may help lower LDL or bad cholesterol, according to the U.S. National Library of Medicine.
Not only do avocados provide healthy fats , theyre also packed with key nutrients, such as vitamins E and C, dietary fiber and folate, according to the Academy of Nutrition and Dietetics. Folate, one of the B vitamins, is crucial for making red and white blood cells, according to the National Institutes of Health.
Vitamins E and C, known for their immune system-boosting properties, are crucial for your bodys ability to metabolize and process protein, according to the National Institutes of Health. In other words, these vitamins help your body convert protein from food into protein your body can use! Both vitamins E and C are important antioxidants, which may help reduce inflammation, according to the Mayo Clinic.
And the benefits dont end there! Avocados are typically regarded as a weight-loss-friendly food due to their high fiber content. Fiber slows the rate at which your body breaks down food, according to the Academy of Nutrition and Dietetics, which helps you feel full for longer. In other words, eating some avocado can help ward off the munchies.
Tips For Cooking Avocado
The Best Way To Cut An Avocado
Did you know that every year thousands of people in the US go to the emergency department with hand injuries from cutting avocados? This even has a name: avocado hand.19
When cutting a whole avocado, follow these easy steps to safely get the best results:
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Related Questions: Is Avocado Good For Weight Loss
If youre trying to lose a few pounds, avocados make a great addition to your diet. Because weight loss requires eating fewer calories than you burn off, it is wise to eat low-calorie foods.
A 50 gram serving of avocado contains only 80 calories, which fits into a calorie-reduced meal plan. As long as you consume avocado in reasonable quantities, it can be an effective weight-loss food.
Avocados are also high in fiber, which is also linked to lower body fat and smaller waist circumference. The Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky has linked adequate fiber intake with lower blood pressure, improve insulin sensitivity and weight loss in obese individuals.
Whats more, avocados have been proven to lower cholesterol and evenburn belly fat. Now thats what I call atriple threat against the battle of the bulge!
How To Make Baked Avocados With Eggs
Cut an avocado in half lengthways and remove the stone. To fit each egg into the cavity you’ll need to scoop out a little more of the avocado flesh. Make sure each avocado half is level by slicing a little skin off the base to ensure that it doesn’t rock or tilt.
Crack an egg into each avocado which is actually harder than it sounds because it tends to overflow. So here’s how I did it: crack each egg into a cup, and use a spoon to place the egg yolk into the avocado. Then spoon enough egg white in to fill the cavity.
This may end up with some wastage of egg white . I’ve seen recipes for beating the egg before adding it to the avocado and you only need one egg per whole avocado. So try this if you prefer!
Place the filled avocados into a baking dish and season with salt and pepper. I also sprinkle over some red pepper flakes as I love the flavor combination!
Bake in a preheated oven for 18-20 minutes or until the eggs are cooked to your liking. To serve, sprinkle some chopped fresh flat-leaf parsley leaves.
Don’t you just want to dive right in?
Cook Time: Total Time:
These baked avocados are filled with egg and are perfect for a low carb breakfast or lunch! Keto friendly recipe.
- 2 ripe avocados, cut in half lengthways and stone removed
- chopped fresh flat-leaf parsley leaves, to garnish
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Wait Then What Counts As A Serving Of Avocado
Here’s the deal: As tempting as it is to just down the whole ‘cado in one sitting, that baby is packed with healthy fatsand with fats, come calories.
That’s why the recommended serving size ranges from one-fifth of the fruit to one-third of the fruit .
Since those guidelines aren’t exactly cut and dry, you should totally experiment with your avocado serving sizes to figure out what feels most satiating for you. “Personally, I always opt for at least one-half of an avocado, says Kara Lydon, RD, owner of Kara Lydon Nutrition and The Foodie Dietitian Blog.
Just keep in mind, avocados contain about a third of your daily recommended “healthy fat” content .
Some Quick And Tasty Avocado Recipes
Aside from its many nutritional benefits, its an incredibly versatile fruit. You can eat avocados in various ways, the most popular being the famous Mexican dish guacamole, but not forgetting Avocado toast. It can be added to a tuna salad and served with scrambled eggs there is no end of healthy options to eat avocado, with plenty of recipes to check out online.
Avocados, when refrigerated, also have a fairly long shelf life.
Here are a couple of fast and easy avocado recipes:
Avocado toast who needs butter when you have avocado?
1/2 an avocado, one piece of whole wheat bread, one tomato, salt, and pepper
Avocado smoothie a delicious and healthy smoothie recipe
1/2 an avocado, one banana, 1 cup almond milk, one tablespoon honey, one teaspoon vanilla extract
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Does Avocado Have More Calories Than Other Common Fruits
Certainly, avocado has the most calories per serving than any other common fruits, second only to coconut .
Raw banana with 89 calories per 100g, durian , and jackfruit are other common fruits high in calories. Dried, dehydrated, or canned fruits are high in calories as well. Other favorite fresh fruits have a much lower calorie content.
The Number Of Calories In A Small Avocado
An average-sized avocado, without the seed and skin, weighs about 136 grams and packs in 227 calories, according to the USDA. Depending on the size of the fruit, the calories in one small avocado will vary but generally fall below the 227 calorie mark. According to the USDA, one mini avocado packs in 160 calories and 16 grams of fat.
The recommended serving of avocado is about 50 grams, which is about a third of an average-sized fruit and about half of a small avocado. That means a single serving of a mini avocado comes in at about 53 calories and 5 grams of fat.
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Is Avocado Oil Healthy
In short,most of the fat contained in avocado oil is heart-healthy. Avocado oil is the natural oil extracted fromthe avocado.
Approximately 70% of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid. However, it does contain a small percentage of unhealthy fats made up of about 12% saturated fat and 13% polyunsaturated fat.
Cooking isnt the only good use for avocado oil, however. This natural oil can also be used to moisturize your skin or hair.
Diet Management: The Lowdown On Type 2 Diabetes
According to the American Diabetes Association, there is no one diet or meal plan that works for everyone with diabetes. The important thing is to follow a meal plan that is tailored to personal preferences and lifestyle and helps achieve goals for blood glucose, cholesterol and triglycerides levels, blood pressure, and weight management.
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Calories In Avocado Half
Its no secret that avocados are packed with nutrients. But did you know that one avocado half contains around 160 calories? Thats a lot for such a small fruit!So, what exactly are those 160 calories made up of? Most of the calories in an avocado come from fat. In fact, avocados are about 77% fat. But dont let that scare you off its mostly healthy, monounsaturated fat. This type of fat can help to lower cholesterol and improve heart health.The rest of the calories in an avocado come from carbohydrates and protein. There are about 9 grams of carbs and 2 grams of protein in one half of an avocado.All this being said, avocados are still a calorie-dense food. So if youre watching your weight, its important to limit your intake. One or two halves per day should be plenty.
Primal Kitchen Macadamia Sea Salt Collagen Fuel Bar
A little bit sweet, a little bit salty, Naomi Whittel, author of High Fiber Keto, loves this bar created by her friend Mark Sisson, pointing out that its packaging reads “Eat Like Your Life Depends On it.” “It’s made with almonds, macadamia nuts, cashews, pumpkin seeds and a touch of egg white and collagen to give me a bar with a bit more protein than most keto bars ,” she says. “I love this bar especially after a workout or even as a meal replacement if I really need it!”
To buy: Primal Kitchen Macadamia Sea Salt Collagen Fuel Bar, 12 count
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Creamy Avocado Banana Green Smoothie
Minimalist Baker is a genius when it comes to her take on this thick and luscious drink: combining avocado and banana with greens, protein powder, and dairy-free milk. Optional add-ins, including seeds, adaptogen powder, or frozen cukes, amp up the nutrition factor even more.
Per serving: 146 calories, 6 g fat , 18.2 g carbohydrates, 5.3 g fiber, 7.4 g sugar, 6.9 g protein
In short, avocados are creamy, nutrient-rich, and absolutely delicious. You can eat it all sorts of fun wayswhile sticking to a reasonable portion size, of course.
Bulletproof Lemon Cookie Collagen Protein Bar
Got a sweet tooth? Geerts endorses Bulletproof’s Lemon Cookie Collagen Protein Bar. “Using collagen and coconut and cashew butters, this bar is high in protein and fat to sustain fullness for longer,” she explains. An added bonus? The collagen protein helps support healthy skin and bones. The bar also offers 5g fiber, 14g fat, and 12g protein.
To buy: Bulletproof Lemon Cookie Collagen Bar, 12 count
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How Many Calories Are In One Small Avocado
Avocados come in all beautiful shapes and sizes â we dont discriminate. Regardless of whether theyre in guacamole or on toast, extra large or extra small, avocados make for a nutritious and delicious snack.
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But while theyre certainly good for your health, avocados are calorie-dense and should be consumed mindfully. Its very easy to overeat this creamy, dreamy fruit , so consider these small avocado nutrition facts before you dig in.
How Can I Get More Avocado In My Diet
Looking to enjoy avocados outside your avocado toast and guacamole? You can eat them all sorts of fun ways while sticking to a reasonable portion size, of course. Here are some creative ways to enjoy avocados.
- As a topping on soups and omelets
- Salsa. We love it in a salsa of mango, cilantro, lime juice and sea salt.
- Smoothies. Our favorite: avocado, banana, greens, protein powder and plant-based milk.
- On its own. Try it with a sprinkle of sea salt and a squeeze of lemon.
Avocado also makes a great ingredient swap for spreads and sandwich add-ons. Typical spreads like mayonnaise, cream and butter contain about twice as many calories per serving than avocados mayonnaise has 100 calories , butter has 100 calories and cheddar cheese has 110 calories , to name a few. Furthermore, butter and cream have zero fiber.
For rich creamy sauces with a fraction of the calories, use avocado in place of butter or cream for just half calories, with the added bonus of two grams of fiber in every ounce.
In baked goods such as bread and muffins, use mashed avocado in place of half the amount of butter. If a recipe calls for one cup of butter, for example, use half a cup of butter and half a cup of mashed avocado. The savings: 625 calories and 48 grams of saturated fat per half-cup of butter traded out.
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Eating Avocado Every Day At Lunch Can Help You Lose Weight
Eating avocado keeps you full for six hours afterward, according to a study published in Nutrients. They compared a control meal to an avocado meal and those who ate the avocado had high measures of appetite-suppressing hormones in their blood for six hours after eating the meal. The scientists attributed this hunger suppression to the perfect combination of fat and fiber in the whole fruit.
Avocados reduce your appetite for at least five hours after eating one, says nutritionist Lori Meyer, an RD who has reported on the wonders of avocado. The study concludes that people who eat avocados tend to eat less throughout the day and take in fewer calories when they ate an avocado for lunch, which results in weight loss.
Meyer explains that the research proved its not just the satiety value of the avocado or the monounsaturated fat, but there is a sugar called mannoheptulose, and this sugar helps the way your body uses the insulin helps to reduce insulin resistance. So essentially avocado is a perfect combination of fat, fiber, and a plant-based carb that signals your body to burn more fat.
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Do Avacados Have A High Calorie Content
According to WebMD, avacado has about 210 calories per medium. This is nearly twice as many calories as a traditional potato. However, the calories in avacado are from healthy fats, which arent as high in calories as other common types of fats. Avacados are also full of potassium, which can help improve muscle strength and brain function.
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If Avocados Are So Good For You Why All The Worry About Fat
Avocados are one of the fattiest plant foods on the planet. Fact.
Around 77% of their calories come from fat. Also, fact.
And eating too much fat can lead to heart disease, cancer, diabetes and obesity. Unfortunate fact.
But, as any well-read WH-reader will know, the fats in avocados arent just any fats. Theyre good fats.
Science lesson, interlude There are four types of fats: saturated, monosaturated, trans-fats and polyunsaturated fats. According to the British Heart Foundation, monounsaturated fats and polyunsaturated fats are the fats with benefits think helping to maintain a healthy cholesterol and providing the body with essential fatty acids. Theyre the ones you find in things like avocados, olive oil, nuts and seeds.
The others saturated fats and trans-fats are found in fast foods, hard cheeses, butter, biscuits and cake, and its these that are associated with the health issues mentioned above.
The average avocado has 19.5g fat, made up of 12.1g monounsaturated fat, 4.1g saturated fat, and 2.2g polyunsaturated fat, says Baseley. Under the traffic light scheme, an avocado would be classed as a red for total fat and amber for saturated fat.
What to believe?
Avocados contain healthier fats , says Baseley. However, it is important to recognise that they are still a high fat food and its best to eat them in appropriate portion sizes and as part of a varied and balanced diet.
Avocado Nutritional Facts And Keto Benefits
- Avocados are loaded with dietary fiber which you need on a keto diet.
- Fiber makes up a good part of avocados carbohydrate content which are not counted toward net carbs.
- Avocados are also an excellent source of electrolyte potassium. Which is necessary for good health on a keto diet. potassium helps fight off lethargy, fatigue and balancing other electrolytes such as sodium and magnesium.
- Avocados have high amounts of vitamin B-6 and vitamin C, for a healthy nervous system, immune system, and metabolism.
- 100g contains only 160 calories and is an excellent low-carb replacement for bananas which are high in sugar.
The saturated fats contained in the avocado fruit are fantastic as an anti-inflammatory, great for heart health and lowering bad cholesterol.
They also contain antioxidant benefits and are a natural defense from the damage of free radicals.
Avocados can help with high blood pressure due to their high potassium content.
Studies have noted people with good healthy potassium levels have lower incidences of hypertension.
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