Health Nutrition

Avocado 101: Nutrition Facts and Health Benefits

Avocado is one of the healthy fruit which contains monounsaturated fats with low carbohydrate. This fruit is native to Central America and Mexico.

Avocados have seen a surge in popularity in recent years as more and more people are realizing just how healthy they are. Many people are also looking for alternatives to unhealthy dips and dressings and are serving foods like guacamole.

While avocados may be a bit calorie dense, those calories can be worth it when you consider how healthy avocados are. Consider these health benefits of avocados.

Avocado Nutrition Facts

Avocado is good source of vitamin C, vitamin K, potassium, copper, B-vitamins, and vitamin E. This fruit is good addition to keto diet menu for people who follows keto to lose their weight.

Avocado Nutrition Information


  • Carbohydrate, by difference 8.53 g
  • Fiber, total dietary 6.7 g
  • Sugars, total including NLEA 0.66 g


  • Vitamin C, total ascorbic acid 10 mg
  • Thiamin 0.067 mg
  • Riboflavin 0.13 mg
  • Niacin 1.738 mg
  • Vitamin B-6 0.257 mg
  • Folate, total 81 µg
  • Folic acid 0 µg
  • Folate, food 81 µg
  • Folate, DFE 81 µg
  • Choline, total 14.2 mg
  • Vitamin B-12 0 µg
  • Vitamin B-12, added 0 µg
  • Vitamin A, RAE 7 µg
  • Retinol 0 µg
  • Carotene, beta 62 µg
  • Carotene, alpha 24 µg
  • Cryptoxanthin, beta 28 µg
  • Lycopene 0 µg
  • Lutein + zeaxanthin 271 µg
  • Vitamin E (alpha-tocopherol) 2.07 mg
  • Vitamin E, added 0 mg
  • Vitamin D (D2 + D3) 0 µg
  • Vitamin K (phylloquinone) 21 µg


  • Calcium, Ca 12 mg
  • Iron, Fe 0.55 mg
  • Magnesium, Mg 29 mg
  • Phosphorus, P 52 mg
  • Potassium, K 485 mg
  • Sodium, Na 7 mg
  • Zinc, Zn 0.64 mg
  • Copper, Cu 0.19 mg
  • Selenium, Se 0.4 µg

Fats & Fatty Acids

  • Fatty acids, total saturated 2.126 g
  • 8:0 0.001 g
  • 16:0 2.075 g
  • 18:0 0.049 g
  • Fatty acids, total monounsaturated 9.799 g
  • 16:1 0.698 g
  • 18:1 9.066 g
  • 20:1 0.025 g
  • Fatty acids, total polyunsaturated 1.816 g
  • 18:2 1.674 g
  • 18:3 0.125 g

Avocado Calorie Information

  • Energy 160 kcal

Protein Information

  • Protein 2 g

Others Nutrition facts

  • Water 73.23 g
  • Total lipid (fat) 14.66 g

Health Benefits of Avocado

Avocado has numerous health benefits Consider these health benefits of avocados.

1. Enhances Brain Cells

Avocados contain folate or folic acid, which is needed for healthy brain function. This health benefit of avocados may increase brain activity and even prevent the onset of Alzheimer’s. Avocados also help to control Alzheimer’s symptoms if they develop. Folic acid feeds and protects brain cells and most cases of dementia are caused by the breakdown of the cells of the brain.

2. Protects your Heart

The monounsaturated fats in avocados can help with heart health and lower your blood pressure. This can help you to reduce the risk of heart attacks and heart disease.

They also contain a high amount of B6, which is needed for your heart. The folic acid in avocados also helps to keep your circulation healthy, which in turn reduces your risk of heart attack and heart disease.

3. Controls Blood Sugar

The monounsaturated fats in avocados can help to prevent insulin resistance, which is a leading cause of Type 2 diabetes. The high fiber content of avocados also helps to keep your blood sugar levels normal. Fiber also fills you up so you’re less hungry and in turn, less likely to overeat or indulge in unhealthy snacks.

4. Support Pregnancy

Folic acid is needed for healthy fetal development and can protect the heart and brain of a growing fetus. Many women take supplements that contain folic acid but these may not be as healthy as natural sources, so it’s good to get this health benefit of avocados the natural way.

5. Strengthens your Eyes

Avocados are rich in carotenoid lutein, an antioxidant that targets the eyes and protects them from problems that are due to the breakdown of healthy cells.

These health benefits of avocados include protection from poor vision, less risk of cataracts and muscle degeneration of your eyes. This can lead to sharper vision and better movement of your eyes.

6. Controls Blood Pressure

Avocados have a high content of potassium, some 30% more than even bananas. Potassium can help to lower and control blood pressure. This too is one reason why those who eat avocados have a lower risk of stroke and circulatory problems.

7. Reduces Inflammation

Avocados can protect against inflammation of your joints. The flavonoids in avocados, similar to those found in chocolate and wine, can help to protect against this.

8. Slows Aging

Avocados may keep you from premature aging. The antioxidants in avocados can keep your immune system strong and in turn, this can keep you looking and feeling younger.

Antioxidants protect all the cells of your body as the cellular breakdown is a common cause of looking and feeling older. The healthy oils in avocados can also keep your skin looking younger.

9. Helps with Digestion

Those anti-inflammatory properties in avocados can help to keep the stomach strong and improve the mucus lining of the intestines. This health benefit of avocados can help to reduce cases of indigestion and improve your body’s ability to absorb nutrients.

10. Weight Loss

Avocado is low carb fruit and very helpful to lose weight. Studies shows that avocado pulp promotes the reduction in body weight and total hepatic fat. (1)

11. Avocado Can Lower Cholesterol and Triglyceride Levels

Eating Avocado is very helpful to reduce Cholesterol level.

Studies shows that Avocado reduce blood triglycerides by up to 22%, Lower LDL cholesterol by up to 22% and Increase HDL cholesterol by up to 11%. (2)

12. Avocado May Help Prevent Cancer

Avocado contains is rich source of carotenoids, which have cancer preventive properties.

Studies shows that Avocado extract prevents the growth of prostate cancer cells(3)