Once avocado was a very common fruit in Mexican and US region but with the passage of time, avocado is now popular throughout the world. Many people often ask about avocado calories. In this article, we will describe the ins and outs of avocados while mainly focusing on the calories, vitamins and minerals of avocado.
An average avocado weighs around 200g. So, people often want to know how many calories are there in 100g avocado. In other words, they want to know half avocado calories.
Avocado is a great source of calories and monounsaturated fatty acids. Calories in 1 avocado are very high and so we are suggesting you add avocado to your regular meal plan in many ways. Such as avocado toast, avocado oil, avocado salad, etc. Not only in meals avocados are now hot cake for its oil as well. Many people are calling avocado oil the new olive oil.
It is a time when people are very conscious about what they are eating. Those days are gone when people used to eat only for filling their stomachs. When we suggest to anyone about adding avocados to their regular diet, they directly ask us about avocado nutrition.
The most common question that we get is: what will happen if we eat avocado daily. Our answer is simple. Check out the following image:
We will get this amount of nutrition if you eat 100g avocado daily. That does not mean that 100g avocado daily is suitable for everyone. However, now let’s know more about avocados first.
What is Avocado?
Avocado is a very unique type of fruit. That is to say, what we refer to as “avocado” is the fruit of the avocado tree, scientifically called Persea Americana. It is a green-colored fruit which is also known as butter fruit.
While most fruits are composed primarily of carbohydrates, avocados especially Hass avocados are high in healthy fats. And that is the main reason for its popularity. And, as it is very nutritious people loved to add it to their regular diet. Another important fact about avocados is that you can have it a fruit, as a part of your healthy salad and you can also cook it.
There are many types of avocados in the market. Its shape and color (from green to black) may vary. They can weigh between 200 grams and up to more than 1 kilogram. You will hardly find any quality restaurant that does not cover any avocado dishes at present. So, many people do not even care about how many calories are in 1 avocado. They eat it as they like it.
Actually, how many of us think about calories if we like something? But as a matter of fact, you do not have to worry about getting fat while having avocados. That is the main benefit here. Avocado is a healthy exotic fruit that has already taken root in our kitchen. It is usually not consumed in isolation from other foods.
Most often, avocados are used to create snacks, salads, and smoothies. Despite the high-calorie content of the fetus, it is recommended to use it with proper nutrition and while losing weight because of its monounsaturated fatty acids.
Why we should care about avocado?
Its nutritional profile makes it a great ally, because of these properties there are many benefits of avocado for health. Many of us will be encouraged to eat avocados regularly if we come to know how many calories are there in an avocado.
This fruit is usually yellow, green, or reddish-brown. It has the shape of a pear and a very nice flavor, perfect to accompany many dishes in the world. One of the popular and erroneous beliefs about avocado is that its fat is “harmful” to health, a totally false claim.
In fact, it is known that athletes rely on avocado nutrition as an alternative supplement for their demanding activities.
The reality is that avocado is beneficial for everyone, for those who must work in an office, for children, pregnant women, and seniors. This fruit contains high levels of healthy Omega 3 fatty acids (monounsaturated fatty acids) along with other minerals and vitamins.
This healthy fruit contains a lot of valuable substances. Including manganese, selenium, phosphorus, copper, iron, magnesium, potassium, fluorine, calcium, sodium, vitamins K, E, C, group B, fatty acids, proteins, water, beta-sitosterol. Thanks to this composition, avocados are very healthy. And this is what makes avocado nutrition unique.
What was once not known to anyone in the Indian region is very popular now. People who are health conscious in the Indian region are often taking avocados for their healthy properties.
Well, Avocado is called MakhanPhal in India. In India, avocado is not a commercial fruit crop. Also called Butter Fruit. It was introduced from Sri Lanka in the early part of the twentieth century. On a very limited scale and in a scattered way it is grown in Tamil Nadu, Kerala, Maharashtra, Karnataka in south-central India, and in the eastern Himalayan state of Sikkim.
In a recent study, we have seen that people in India are now regularly searching for avocado calories small and jumbo avocado calories. They are also very curious about avocado-related recipes which means India is going to be the next big market of avocados.
History of Avocados
The fruit can reach 2 kg. All parts of the plant, except for the pulp of the fruit, are poisonous, including bone and peel. Biologically considered a fruit, but it is often mistakenly attributed to vegetables for unusual nutritional value and taste, more characteristic of vegetables.
For their energy intensity in 1998, avocados were listed in the Guinness Book of Records. Avocados are sometimes called the “alligator pear” for their shape and tuberous green skin, similar to the skin of a crocodile.
The plant was cultivated already in the third millennium BC by the Aztecs, who called it “forest oil” and used in traditional medicine – for example, to treat scabies, and also as the first feeding of children.
Varieties of avocados
Avocados are many varieties, of which the most famous are Bacon, Nobel, Reed, Pinkerton, Fuerte, Gwen, Ettlinger, Zutano, Haas. Fruits vary in shape, size, the color of the peel, pulp, and even bone – in some varieties it is white.
Almost all varieties of avocados are available in our stores year-round, you just need to choose the taste and aroma of which fruit you will like.
Calories in 100g avocado without skin
Avocado is extremely tasty and nutritious. It is also very high in calories. An avocado of 200 grams contains approximately-
- 322 kilocalories
- 29 grams of fat.
- 17 grams of carbohydrates.
- 4 grams of proteins.
So every 100 grams which mean half an avocado consumes approximately 160-kilo calories. So in a word,
Calories in Avocado = 322 Kilo Calories ~ 320 Kilo Calories
half avocado calories =161 Kilo Calories ~ 160 Kilo Calories
So calories in a small avocado are also very high. People in the USA and in the North American region like avocado a lot because of the high calories in 100g avocado without skin.
For this reason nutrition in avocado is one of the most talked-about topics in the field of home remedies and nutrition.
Avocado Nutrition Per 100g
If you compare it with a fruit such as an apple (100 grams contributes less than 50 kilocalories), you will understand that this amount is significant. From the above chart, it is very clear to all that calories in 1/2 avocado can be compared to 2-3 large fruits. Even it would not be wrong if we say calories in 1/4 avocado is better than many other fruits. So that’s how vital avocado is.
However, is this a problem? Not at all! As we discussed, the avocado is extremely nutritious, so each one of that nutrition in avocado is worth a lot! Even calories in half avocado are more than most of our common fruits and vegetables.
Let’s see what are the benefits of consuming avocado.
Benefits of avocados
Avocado promotes the growth and repair of muscle mass, so it is popular among athletes, this thanks to its contribution of protein, potassium, zinc, and more. It is rich in potassium, presenting a concentration that doubles that of banana. In the following section, we will discuss avocado’s health benefits.
- Avocados for weight loss. [If you add avocado and fulfil your calorie demand via that, you will never even get dream of getting fat]
- Rich in folic acid.
- Good for acid reflux.
- Good for the heart.
- Reduce the cholesterol level.
- Help the absorption of other fruits and vegetables.
- Powerful antioxidant.
- Treatment of gastrointestinal tract.
- Natural antibiotic.
- Improve brain function.
- Help to maintain shiny hair.
- Help fight cellulitis.
- great for skincare.
Only the pulp of the fruit, which contains a large number of vitamins (groups B, E, A, C, K, folic acid), minerals (calcium, phosphorus, potassium, iron, sodium, copper, iodine, magnesium and many others), is consumed.
Despite the high-calorie content (in 100g 212 kcal), avocados contribute to weight loss burn fat thanks to easily digestible monounsaturated fats. In addition, the fetus does not contain cholesterol.
Nutritionists recommend this product to people with diseases of the cardiovascular system, gastrointestinal tract, as well as for the general improvement of the state of the body.
Manoheptulose, which is mostly found in avocados, has a positive effect on the state of the nervous system, reducing the feeling of fatigue and drowsiness. In the future, scientists plan to use this substance as a “fasting pill” without reducing the real diet, since mannoheptulose reduces the secretion of enzymes necessary for the absorption of glucose.
Thus, cells receive less energy with the same amount of nutrition. The positive effect of slight starvation of cells was revealed during experiments on mice and monkeys back in the thirties of the last century – the experimental subjects lived much longer than their counterparts.
The use of avocados in medicine
“Avocados are often part of many diets because completely eliminating fats from food is extremely harmful. The fruit contains a lot of fat, as well as L – carnitine, which speeds up the metabolism and helps to “burn” excess weight “, – Alexander Voinov.
For people suffering from gastrointestinal diseases and with a tendency to constipation, this fruit is especially useful. Half an avocado contains 7 grams of fiber, which is almost 30% of the daily value. Thanks to dietary fiber, the intestine improves, because they serve as a breeding ground for beneficial bacteria.
The absence of cholesterol in avocados, as well as the high content of monounsaturated fatty acids, helps to reduce total cholesterol, as well as blood sugar. Periodic consumption of a small amount of avocado is useful for people with diseases of the cardiovascular system, as well as diabetes.
Avocados are also used in cosmetology because of the high concentration of fats and vitamins A and E. Face masks are prepared from oil or mashed pulp, which have moisturizing, anti-inflammatory, healing properties, and smooth wrinkles. Masks are also applied to the hair to moisturize dry and brittle hair. Often, avocado oil is a part of creams and balms.
The use of avocados in cooking
The flesh of an avocado is most often eaten fresh. Oil is also made from the fruit, which is used both in cosmetology and as a useful substitute for sunflower and other oils.
The soft pulp is taken out with a spoon, cutting the fruit along and taking out the bone. Avocado is used in the preparation of salads, appetizers, soups, or simply spread on bread like pasta.
Salad with Avocado and Fish
This fruit is combined with almost anything – from fish to yogurt. Such a salad is useful for dietary foods such as lunch or part of a meal.
- Avocado – 1 pc.
- Cucumber – 1 pc.
- Canned tuna (or other prepared seafood – redfish, shrimp, etc.)
- Lemon or lime juice and olive oil – for dressing, to taste
- Salt, ground pepper, green onion to taste
Cut the avocado in half, remove the pulp, and cut the pulp into small cubes. Cucumber also cut. Stir with seafood. Put avocado on a plate or in an empty half. Mix lemon juice, oil, salt, and pepper in a bowl. Pour salad dressing, sprinkle with chopped herbs.
A great substitute for traditional mayonnaise. Its calorie content is also palpable – about 190 kcal per serving – but the benefit is much higher. It goes well with whole-grain bread, suitable for dipping slices of vegetables or dressing salads. You can add nuts or seeds.
- Ripe avocado – 1 pc.
- Greens (dill, parsley, a little cilantro) – a small bunch
- Garlic – 1 – 2 small cloves
- Olive oil – 1 tsp
- Lemon juice – 3 tsp
- Water – 2 tbsp. spoons
- Salt and pepper – to taste
Peel the avocado, chop the pulp, herbs, and dill in a mashed blender. Combine the chopped ingredients in a blender and turn them into mashed potatoes. Gradually add juice, oil, and water, making sure that the sauce is not too liquid, mix. Pour some favorite seeds, for example, pumpkin seeds, at will.
What We Eat When We Eat Avocado?
Bioactive compounds: Contains phytosterols, lutein, and phenolic compounds.
Potassium: Contributes to controlling hypertension.
Vitamin E: Liposoluble vitamin with antioxidant effects that exert a protective effect on cardiovascular diseases and cancer.
Vitamin B6: Indispensable for the normal functioning of the nervous and immune systems.
Folic acid: Vital in the prevention of congenital diseases in the embryo.
Fiber: This contains soluble and insoluble fiber. It has a satiating effect and prevents constipation, helping to control diabetes.
Monounsaturated fatty acids: Calories in Avocado is the fact that they make a difference with respect to other fruits. The avocado is a food rich in fats, mostly monounsaturated (oleic type), therefore, high energy content. Consuming this type of fats helps reduce cholesterol, LDL, and triglycerides when they replace saturated fats in the diet, thus helping to prevent cardiovascular diseases.
What Are the Precautions When Consuming Avocados?
Although calories in half avocado are great for our health yet there are some precautions to be taken before starting consuming avocados regularly.
Hypocaloric diets: People who follow this type of diet should limit the consumption of avocados due to their high-fat content.
Renal insufficiency: It is contraindicated for people who suffer due to its high content of potassium.
Allergic to latex: Avocados can cause allergic reactions to some people, especially those allergic to latex.
Today many of us are facing problems with obesity and heavyweight. As avocado is rich in healthy fats we should not avoid it. We should include these vitamins and minerals in our regular diet and lead a healthy life.
Do not forget about the toxicity of the peel and bone, as well as limit the use of pulp – because it contains a lot of fat. Due to the specific composition, avocados can cause an allergic reaction, so this fruit should be introduced into the diet gradually.
According to Alexander Voinov, a consultant in dietetics and wellness at the WeGym fitness club network: “You should carefully use avocados as food for nursing mothers and give mashed potatoes as food for the baby, as this can cause diarrhea in the child. People with acute liver disease should be excluded from the diet of avocados, like most fatty foods. Occasionally, individual intolerance to the product and allergies are observed – in this case, it is better not to eat an avocado.”
How to choose and store avocados
It is worth taking fruit with an intact dark green peel. Unripe green and hard avocados are usually shipped to European countries, while the ripe fruit has a very dark, almost brown peel and soft flesh. But if the avocado is pushed too easily, it means that the fruit is overripe and you should not take it.
Green avocados are well kept in the refrigerator. To bring it to a ripe state will help the neighborhood with other fruits (bananas, apples) at room temperature for several days.
The flesh quickly darkens, sprinkling with lemon juice will slow down this process. To store the cut fruit for a short time and only in the refrigerator – due to the high content of fats it quickly deteriorates.
How to Peel Avocados Properly
To clean an avocado, you need a sharp knife with a thin blade and a little dexterity. The washed fruit should be carefully cut along the entire perimeter along the long side, dividing into halves. The knife should rest on the bone. Having picked up the notched halves, turn them around its axis by 90˚, then raise one of the halves.
The ripe fruit is well cut, the bone separates easily. Having made a small incision in the area of attachment of the stem, you can pull on the skin and remove it. For dishes that include avocado chopped in a blender, it is more convenient to remove the pulp with a tablespoon.
Growing Avocados at Home
Despite all its exoticism, avocados grow beautifully on our windowsills. To accelerate growth, you can pre-germinate the bone by piercing it in the middle at the same level with four toothpicks and lowering it into a glass of water (to the toothpicks).
Plant a sprouted seed in the soil, after a short time a sprout will appear and a plant will be formed quite quickly, which does not bear fruit, but grows quickly and does not require special care.
Now let’s check out some avocado-based foods and their calories and nutrition.
Calories in avocado roll
- Calories, kcal: 105
- Proteins, g: 2.0
- Fats, g: 1.3
- Carbohydrates, g: 21.2
Weight 1 pc: 13.3 gr.
Serving weight 6 pcs.: 80 gr.
Rolls – this is a popular dish of Japanese or Korean cuisine, is one of the varieties of sushi, a distinctive feature of which is the twisting of dishes in a cylindrical shape, followed by cutting into slices.
The filling is wrapped in a sheet of nori (dried pressed seaweed), sometimes in a thin omelet, soy paper, and there are rolls that curl in the opposite direction, nori or another layer is inside, and rice or filling is outside.
In this case, consider a roll with avocado.
The calorie content of the Avocado roll is 105 kcal per 100 grams of the product.
Composition and useful properties of Avocado roll
The avocado roll consists of three main ingredients – nori, rice, and avocado.
Nori (pressed seaweed) contains vitamins A, C, carbohydrates, vegetable proteins, and minerals – iodine, calcium, iron, and phosphorus. Useful for people with iodine deficiency, high cholesterol, and a weak immune system. Norias is recommended for diseases of the thyroid gland, atherosclerosis, and varicose veins.
Fig comprises a plurality of human body necessary trace elements and minerals: potassium, calcium, zinc, selenium, manganese, iron, phosphorus, and vitamins: E, PP and group B. It is the leader in the number of complex carbohydrates that accumulate in the human muscles, providing the body with a long-term influx of energy (calories).
The benefit of rice is to absorb all the harmful substances that enter the body along with other food products, helps to effectively remove toxins and toxins, and normalizes sleep.
Avocados are a storehouse of vitamins (especially groups B and E) and minerals that are beneficial to the human body. This fruit helps to cleanse the blood of harmful cholesterol, improve memory, and also reduces the risk of cardiovascular disease, helps normalize heart function, lower blood pressure, increase efficiency, is a natural antioxidant, and boosts immunity.
Harms of Avocado Roll
With such an abundance of useful qualities, all are groups of people who are not recommended to get involved in this product. People suffering from iodine intolerance.
Calories in avocado oil
- Calories, kcal: 884
- Proteins, g: 0.0
- Fats, g: 100.0
- Carbohydrates, g: 0.0
Avocado is an amazing fruit on all sides. By all indications, it can be attributed to vegetables, but it is a fruit. Without a pronounced taste and smell, it has a unique, perfectly balanced vitamin and mineral complex and boasts remarkable beneficial properties.
Avocado oil, obtained by cold pressing the ripe pulp, ideally has an emerald color, changing to brown under the influence of light. The smell of avocado oil is weak, slightly herbal (calories). The presence of a large number of calories in oil is offset by the benefits of its use.
The caloric content of avocado oil is 884 kcal per 100 grams of the product.
Composition and beneficial properties of avocado oil
The chemical composition of avocado oil includes beta-carotene, vitamins: A, B1, B2, B5, B6, B9, C, D, E, F, K, and PP, as well as useful trace elements, namely potassium, calcium, magnesium, zinc, selenium, copper and manganese, iron, chlorine and sulfur, iodine, chromium, fluorine, molybdenum, cobalt, silver, phosphorus, and sodium. Avocado oil contains lecithin and squalene.
The use of avocado oil in cooking
Avocado oil is an absolutely environmentally friendly product, has the highest burning temperature, therefore, using it to prepare deep-fried foods, you will not only not get carcinogens, but also preserve vitamins in vegetables, meat and fish. Avocado oil is used as an ingredient for dressing salads, especially from fresh vegetables, for baking potatoes and vegetable stews.
The use of avocado oil in traditional medicine
In folk medicine, avocado oil is used as a proven remedy for insomnia, disorders of the nervous system, and stomach problems. Since ancient times in the homeland of avocados, in Chile and Mexico, avocado oil was considered a strong aphrodisiac.
The use of avocado oil in cosmetology
In cosmetology, avocado oil is used to get rid of the peeling and roughness of the skin. It is absorbed very quickly and completely, so you can use avocado oil at any time.
How to make avocado soup
- Dice potatoes and add to boiling chicken broth (0.4 L), cook for 20 minutes. Then remove the pan from the heat.
- Cut avocado, add lemon juice and remaining broth.
- Place everything in a blender and mix until smooth.
- Add chopped greens to the potato and potato pan and mash with a blender.
- Add mashed avocado, mix and cook for another 2-3 minutes.
Unusual soup, but very healthy. It contains healthy fats, up to 30%, protein up to 2%, and vitamins B1, B2, C, D, etc. Sugar is almost absent.
Ingredients for Avocado Soup Recipe:
- Avocado – 1/2 pcs.
- Chicken stock – 0.5 L
- Potato (medium) – 160 gr.
- Lemon juice – 2 tbsp.
- Dill – 50 gr.
Nutritional information per 100 grams.
- Calories: 54.9 kcal.
- Protein: 2 gr.
- Fat: 3.2 gr.
- Carbohydrates: 5 gr.
Servings Per Container: 3
How to cook Avocado Salad
- Cut the avocado in half, remove the stone, peel and cut into thin slices.
- Put the avocado in a salad bowl and sprinkle with lemon juice.
- Wash and cut tomatoes into cubes.
- Peel and chop the garlic using a garlic press.
- Put tomatoes, garlic in a salad bowl, sprinkle with salt, pepper and pour oil, mix.
Ingredients for Avocado Salad Recipe:
- Avocado – 1 pc.
- Tomatoes – 2 pcs.
- Garlic – 2 teeth.
- Lemon juice – 1 tsp
- Olive oil – 3 tbsp
- Salt (to taste) – 2 gr.
- Ground black pepper (to taste) – 2 gr.
Nutritional value of Avocado Salad (per 100 grams):
- Calories: 173.1 kcal.
- Protein: 1.6 gr.
- Fat: 16.3 gr.
- Carbohydrates: 5.2 gr.
Servings Per Container: 2
Now that we have gathered a fair bit of knowledge over avocados and their nutrition; let’s compare avocado with another very popular and common fruit banana which is also rich in nutrients.
We hope now you guys have a clear idea on avocado vs banana as per nutrition concerns.
All the information that we could compile on calories in half an avocado and nutrition in avocado are here. We tried our best to let you know each and everything that is related to avocado calories.
However, if you have any further queries on avocados or nutritions in avocado, please let us know in the comments section. In conclusion, we would like to request you to share this article if you have liked going through it.