Avocado Nutrition FactsApril 11th, 2019
It’s safe to say that avocado love is here to stay. Here’s some anecdotal evidence, if you need it: Head to any hip restaurant nowadays and you’re likely to find a version of avocado toast on the menu. (Or avocado tacos, avocado smoothies, avocado mousse … you get the idea.) Often for a nominal fee, you can add slices of avocado to anything you order, like salads, burgers, eggs, and more. And we haven’t even mentioned the satisfaction of whipping up a simple bowl of guacamole to enjoy at home. Avocado isn’t just a trendy ingredient, either. This fruit (yes, it’s a fruit—more on that below) is packed with good-for-you nutrients that’ll do your body some good.
Is Avocado a Fruit or Vegetable?
First things first, let’s clear up this commonly asked question. An avocado is a fruit. It’s a single-seeded berry belonging to the Lauraceae family of plants.
Avocado Nutrition Facts
According to the California Avocado Commission, one-third of a medium avocado (50 grams) has:
- 80 calories
- 3 grams of dietary fiber
- 4 grams of carbohydrates
- 20 vitamins and minerals
- 10 percent of the recommended daily value of folate and vitamin K
Other Avocado Benefits:
- Contains good fat (monounsaturated fat)
- Increases absorption of fat-soluble nutrients like vitamins A, D, K, and E
- Sodium-, sugar-, and cholesterol-free
There are hundreds of different types of avocados with names like Pinkerton, Fuerte, Gwen, Reed, and Zutano. But the avocado most consumers are familiar with is Hass, named after Rudolph Hass, a Southern California horticulturist who began cultivating this variety in the 1920s.
Start here to stock your pantry with all things avocado.
La Tourangelle Avocado Oil
La Tourangelle bottles pure avocado oil from premium fruit. Rich and green, it’s an ideal base for salad dressings—or use it in place of EVOO or coconut oil.
AvoLov Avocado Powder
No need to wait for avocados to ripen! Easily add good fats to your smoothie with this avocado powder, which is made from Hass avocados that are dried at low temperatures to preserve nutrition.
This mayo is a cult favorite and made with organic, cage-free eggs, vinegar, and avocado oil. Every jar is free from added sugar, gluten, dairy, soy, and canola oil. Smear it on a sandwich, mash it with tuna, or use it as a base for dipping sauces and creamy dressings.
Tessemae’s Avocado Ranch Dressing
This creamy ranch gives you the rich flavor of avocado without having to slice it yourself. Whole30 and keto approved, it might become your new favorite dressing for salad night.
Take your avocado obsession to new heights with recipes for breakfast, lunch, dinner, and even dessert.
Here’s a superfood pasta tossed in a luxurious sauce made from chlorella powder, basil, garlic, and, for creaminess, avocado.
Score points with friends on game day when you arrive with a big bowl of avocado dip—flavored with garlic powder and jalapeño for an extra kick.
Lighten up burger night with canned seafood. We use non-GMO salmon to make patties spiced with cumin, paprika, and cayenne. Don’t forget the avocado salsa to cool everything down!
We couldn’t have a roundup of avocado recipes without toast. This Asian-inspired version is creamy with a little crunch thanks to sesame seeds and toasted nori.
Hummus is a perfect snack anytime—just purée garbanzo beans with avocado oil and tahini for a satisfying nosh that’ll fill you up with some protein.
This colorful side dish will steal the show. Each potato is stuffed to the brim with wilted greens and avocado, then drizzled with a creamy tahini dressing.
Cake pops are always easy to make and fun to eat. In our take, dairy-free frosting made with avocado instead of butter gives them a silky finish.
This vegan ice cream combines luscious avocado with the addicting flavor of pistachios. Bonus: no ice cream maker required! Everything comes together in the food processor before being frozen.