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Avocado Calories

Article by Sky Taylor, Diet Bites

Avocados are one of the most refreshing foods and although a bit high in fat, they can add flavor and zip - and yes, even an element of health whether enjoyed in their natural skins or pared with the main course or salad.

Calories in Avocado

One commercially sold raw avocado contains about 322 calories. One pound of raw contains about 890 calories. One raw California avocado contains about 227 calories (136 grams). One raw Florida avocado contains about 365 calories (304 grams).

Therefore, the type and of course the weight of the specimen we're eating can vary drastically in calorie amount.

The most common spot where this super food is served is in Mexican restaurants.

Guacamole is basically smashed avocado, a dash of Mayo, salt, picante, diced onion, a bit of garlic, finely chopped tomatoes, a shot of lemon or lime juice and a good dose of Chile powder.

Two tostados that weigh about 2.61 grams that are topped with guacamole contain about 360 calories and 10 saturated fat grams - and about 32 total carb grams. That's a lot of calories for a small amount of food.

Because of the high calorie content and the strong flavors of this super food, dieters would do best by enjoying thin slices of avocado.

A couple of thin slices of avocado on a sandwich add zip and zing without adding a plethora of calories. And odds are, the dieter will be more satisfied than the dieter who consumed the 360 calorie tostados. A little avocado goes a long way.

Another way to enjoy avocado is in a salad. Mix the following ingredients for a refreshing and delicious avocado salad: salad greens of your choice, chopped onion, chopped tomato, a bit of Miracle Whip Light and a cubed avocado. Delicious!

Avocado Calories, Nutrition Facts

The following nutritional data and calories are based on 86% California and 14% Florida varieties.

Vitamins, Minerals

Units

100 Grams

1 Cup, Cubes

1 Cup, Pureed

1 Cup, Sliced

1 Avocado, 201 Grams

Energy kcal 160 240 368 234 322
Protein g 2.00 3.00 4.60 2.92 4.02
Total lipid (fat) g 14.66 21.99 33.72 21.40 29.47
Carbohydrate, by difference g 8.53 12.80 19.62 12.45 17.15
Fiber, total dietary g 6.7 10.0 15.4 9.8 13.5
Sugars, total g 0.66 0.99 1.52 0.96 1.33
Minerals
Calcium, Ca mg 12 18 28 18 24
Iron, Fe mg 0.55 0.82 1.27 0.80 1.11
Magnesium, Mg mg 29 44 67 42 58
Phosphorus, P mg 52 78 120 76 105
Potassium, K mg 485 728 1116 708 975
Sodium, Na mg 7 10 16 10 14
Zinc, Zn mg 0.64 0.96 1.47 0.93 1.29
Vitamins
Vitamin C, total ascorbic acid mg 10.0 15.0 23.0 14.6 20.1
Thiamin mg 0.067 0.100 0.154 0.098 0.135
Riboflavin mg 0.130 0.195 0.299 0.190 0.261
Niacin mg 1.738 2.607 3.997 2.537 3.493
Vitamin B-6 mg 0.257 0.386 0.591 0.375 0.517
Folate, DFE g 81 122 186 118 163
Vitamin B-12 g 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE g 7 10 16 10 14
Vitamin A, IU IU 146 219 336 213 293
Vitamin E (alpha-tocopherol) mg 2.07 3.10 4.76 3.02 4.16
Vitamin D (D2 + D3) g 0.0 0.0 0.0 0.0 0.0
Vitamin D IU 0 0 0 0 0
Vitamin K (phylloquinone) g 21.0 31.5 48.3 30.7 42.2
Lipids
Fatty acids, total saturated g 2.126 3.189 4.890 3.104 4.273
Fatty acids, total monounsaturated g 9.799 14.698 22.538 14.307 19.696
Fatty acids, total polyunsaturated g 1.816 2.724 4.177 2.651 3.650
Cholesterol mg 0 0 0 0 0

 

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