How Many Calories Are in an Avocado, and Are They Good for Weight Loss?

The calorie content of an avocado depends on its size.

Avocados get a lot of press — from being ridiculed as an expensive treat enjoyed by millennials to being hailed as a source of heart-healthy fats. Some people claim avocados are a miracle health food, while others say they have too many calories. While avocado calories are higher than many other fruits and vegetables, they pack a lot of nutrition and healthy fats. As a result, you can enjoy them guiltlessly, but in moderation, as part of your healthy weight-loss diet. Find out how many calories they have, avocado nutritional information, and why you should include them in your weight loss plan.

A whole avocado has between 200 and 300 calories depending on its size. It also contains between 20 and 25 grams of fat, of which 15 grams is healthy monounsaturated fat. Although avocados aren't low in calories, they contain healthy fat and fiber, which means they'll fill you up, making it harder to overindulge. They contain many essential minerals and vitamins. Avocados are high in potassium and vitamin E. They can help you better absorb other nutrients, including the fat-soluble vitamins A, D, E, and K. To top it all, sodium and carbs in avocados are low.

Avocado Nutritional Value

Let's take a look at the avocado nutrition facts. Here is a list of some of the important nutrients in 100 grams of avocado:

There are good reasons why avocados are hailed as a healthy food. Some of the nutritional benefits of avocados include:

Healthy fats

Though they contain more fat than carbohydrates, it's the heart-healthy kind of fat that won't increase your cholesterol levels. Studies show that avocado decreases the absorption of fats in the digestive tract, which is good for people aiming to lose weight. Avocados' high-fat content makes them an excellent option for vegan and vegetarian diets. They're also popular with people counting their carbs, such as those with diabetes.

In addition to filling you up while helping you lower your cholesterol, the healthy fats in avocados are good for your brain, skin, joints, and digestion.

Fiber

So, why is avocado good for weight loss? It's because avocado fiber and water content are high. Water and fiber together constitute 80% of the fruit. One avocado packs around 10 grams of fiber, a significant portion of the 25 grams you should eat daily. If you're trying to lose weight, fiber is your friend. It can help you feel fuller for longer. In addition, it can help lower your blood sugar and cholesterol and prevent some kinds of cancers.

Antioxidants

Avocados contain fat-soluble carotenoids called lutein and zeaxanthin. These plant compounds naturally occur in your eyes. They protect your eyes from damage from the sun's ultraviolet light. Eating a diet rich in lutein and zeaxanthin decreases the risk of developing cataracts and macular degeneration.

Prebiotics

Eating avocados is linked to a healthier gut microbiome. Prebiotics like those in avocados provide the food that good bacteria need to feed on, survive, grow, and multiply. A recent study of people who ate avocados daily indicated that they had a higher abundance of gut-friendly bacteria that break down fiber and produce substances that are good for gut health.

Although avocados offer many benefits as part of a plant-focused, whole-food diet, they shouldn't be your only source of healthy fat. If you're trying to lose weight, it's best to eat no more than one a day, because avocado is high in calories. Sticking with one avocado daily will give you room to include other sources of healthy fats in your diet, such as olives, olive oil, seeds, and nuts. It's essential to include a variety of healthy fats in your diet to receive the maximum benefits.

When you're shopping for avocados, look for one with dark green, almost black skin that yields slight pressure when squeezed. Avocados with lighter green skin that are hard aren't ripe yet. You can still purchase them, but you'll have to wait until they ripen to eat them. Avocados continue to ripen after they're harvested. However, you should avoid buying avocados that have shriveled skin and soft spots. These are overripe and won't be good to eat.

Once you get your avocados home, you should use the ripe ones immediately or store them in the refrigerator. A hard, unripe avocado will ripen if left at room temperature for two to three days. If you want to speed up the process, you can put your avocado in a paper bag with a banana. Bananas emit ethylene gas that will hasten ripening.

Avocados are endlessly versatile. Their bland taste makes them ideal for both sweet and savory recipes. Preparing them is simple, and they are easy to use in various dishes.

Pitting and peeling avocados

To peel and pit your avocado, do the following:

• Thoroughly wash your avocado.
• Slit it lengthwise around the pit.
• Rotate the avocado halves and pull them apart.
• Slide the tip of a spoon underneath the pit and gently lift it out.
• Scoop out the avocado flesh with a spoon.
• Sprinkle the avocado with lemon juice, lime juice, or vinegar to prevent browning.

Store your avocado in an airtight container in your refrigerator. If it turns brown, it's fine to eat, but you can also scrape off the brown layer before you eat it. To store leftovers and prevent them from turning brown, place plastic wrap on the surface of the avocado before you refrigerate it.

Best ways to enjoy avocados

You don't need to make big changes to your diet to enjoy avocados. Instead, you can incorporate them into your normal meals for a healthy addition:

• Mash up an avocado and smear it on your hamburger or sandwich in place of mayonnaise.
• Top your sandwich with a few slices of avocado along with tomatoes, lettuce, and onions.
• Dice an avocado and add it to your favorite salad.
• Blend some avocado in with your favorite dressing.
• Mash an avocado in with the yolks when you're making deviled eggs.
• Use diced avocado instead of cheese in your favorite omelet recipe.
• Put a heaping spoonful of chicken salad into an avocado half.
• Stick with a classic and make guacamole for dipping corn chips and fresh vegetables.

Do different varieties of avocados have different calorie counts?

Different varieties of avocados can have different calorie counts based on their fat content. For instance, between the two major types of avocados eaten in the U.S., California Hass, and Florida avocados, the Hass has a higher fat content than the Florida variety. Therefore, the calorie count is higher in the Hass than in the Florida avocado in similar servings.

Is there a difference in calories between ripe and unripe avocado?

Unripe avocado has the same nutritional value as a ripe one, but unripe avocado is difficult to digest. The ripening process makes the fruit more palatable and breaks down the nutrients which we can digest easily. You will not be able to absorb all the nutrients from an unripe fruit, because of which you may absorb fewer calories. You can eat unripe avocado safely unless you are allergic to the fruit, but eating too much of it may cause stomach upset and diarrhea.

Are the calories in avocados considered healthy?

Yes, avocado calories are healthy. Although the bulk of the calories in avocado are from fats, a major percentage of the fats are monounsaturated fats which are considered "good" fat, and heart-healthy. Avocados also contain many minerals, vitamins, and antioxidants, and are very low in sugar and sodium. Approximately, 72% of the fruit is composed of water, and 8.5% is fiber. But eat it in moderation and balance the calories with the rest of the food you consume in a day.

Are avocado calories mostly from fat?

Fats constitute the major portion of the avocado macros with about 15 g in a 100 g serving, carbohydrates are about 8. 5 g, and avocado protein content is rather low at just 2 g. Most of the carbohydrates are made up of soluble and insoluble fiber, and avocado contains very little sugar and protein. So yes, avocado calories are primarily from fat.

Can avocados help lower cholesterol levels?

Studies show that adding avocados to your diet can help lower low-density lipoprotein (LDL) or "bad" cholesterol and triglycerides and increase the "good" high-density lipoprotein (HDL) cholesterol. The phytosterols, other nutrients, and fiber in avocados also seem to play a role in reducing cholesterol levels by reducing fat absorption in the intestines from dietary intake.

What are the potential benefits of avocados for pregnancy?

Women have increased requirements for vitamins and other nutrients during pregnancy. Avocados can provide many vitamins and other nutrients that a pregnant woman requires, particularly folate. Pregnant women need at least 400 mcg of folate per day to protect the baby from birth defects in the brain and spine. One avocado provides a whopping 41% of it.

How do avocados benefit hair health?

Regular consumption of avocados can keep your hair healthy, shiny, and soft. Avocados are a great source of vitamins, minerals, and other nutrients that can nourish hair growth, moisturize the hair, and prevent dandruff and hair damage. Vitamins A, D, E, and B6 prevent dryness in the hair, folic acid, protein, magnesium, copper, and iron help hair growth, and antioxidants and other substances prevent scalp inflammation, dandruff, and hair breakage. You can also use mashed avocado mixed with some coconut, olive, almond, or argan oil as a hair mask.

How can avocados promote skin health?

Avocados are a great way to keep your skin healthy and glowing. The fatty acids in avocado keep your skin soft, smooth, and supple. Avocado promotes natural exfoliation and stimulates collagen production, keeping the skin youthful. Vitamins and antioxidants rejuvenate and moisturize the skin, and reduce wrinkles and other skin aging effects. Lauric acid and other anti-inflammatory and antimicrobial substances help in controlling acne. Mashed avocados mixed with honey or yogurt can be used as a face mask.

What are the benefits of avocados for digestion?

Avocados have a lot of fiber and nutrients that can improve digestive health. Avocado fiber can add bulk to stool, promote regular bowel movements, and prevent constipation, thus reducing the risk of colon cancer. Avocado is low in sugars and carbohydrates, so it is less likely to cause gas and bloating. In addition to nourishing you, avocados also nourish and promote the growth of the beneficial bacteria in your gut which break down the food you eat and help you digest and absorb nutrients from your food.