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 | µg | 81 | 122 | 186 | 118 | 163 |
| Vitamin B-12 | µg | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Vitamin A, RAE | µg | 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) | µg | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
| Vitamin D | IU | 0 | 0 | 0 | 0 | 0 |
| Vitamin K (phylloquinone) | µg | 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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