Calories in Avocado: Are They Healthy?

Medically Reviewed on 7/1/2022
Calories in Avocado: Are They Healthy
Avocados are abundant in plant-based nutrients that have been linked to improving heart health and preventing diabetes, hypertension, and cancer

Avocado is a superfood that is versatile and nutritious, packed with essential vitamins, antioxidants, and fiber

Though high in calories and fat, most of the fat in avocados is monounsaturated fatty acids (MUFAs), which are thought to lower total cholesterol and bad cholesterol (low-density lipoprotein) levels and raise good cholesterol (high-density lipoprotein) levels.

What is the nutritional value of avocados?

Avocados are abundant in plant-based nutrients that have been linked to improving heart health and preventing diabetes, hypertension, and cancer.

Table: Nutrients in a 100-gram raw avocado
Nutrient Amount and daily value (DV)
Calories 160
Total fat 15 grams, 19% of the DV
Saturated fat 2.1 grams, 10% of the DV
Total carbohydrate 8.5 grams, 3% of the DV
Dietary fiber 6.7 grams, 24% of the DV
Protein 2 grams, 4% of the DV
Sodium 7 mg, 0% of the DV
Vitamin D 0 mcg, 0% of the DV
Calcium 12 mg, 1% of the DV
Iron 0.6 mcg, 3% of the DV
Potassium 485 mg, 10% of the DV
Sugar 0.7 grams
Folate 81 mcg
Vitamin B6 0.257 mg
Vitamin C 10 mg
Vitamin E 2.07 mg

13 potential health benefits of avocado

1. Good for diabetes

Avocados have a low glycemic index (GI), which means that eating them does not cause spikes in blood sugar levels. This helps maintain steady blood glucose levels in people with diabetes. Some studies suggest that consuming avocados may help improve insulin sensitivity, which helps with diabetes management.

2. Lowers inflammation

Chronic diseases are characterized by low-grade chronic inflammation, and avocados contain compounds that lower inflammation. Moreover, they are rich in antioxidants that protect against the damaging effects of harmful chemicals called free radicals, thereby protecting various tissues and organs in the body.

3. Helps with weight management

Avocados can help with weight management in various ways, particularly by lowering hunger pangs and increasing the basal metabolic rate (BMR). Due to the high fat and fiber content, avocados keep you feeling full for longer and can help reduce cravings.

4. Helps regulate blood pressure

Studies suggest that avocados may help manage blood pressure by promoting blood vessel health and regulating blood cholesterol levels. This is due to their antioxidant and potassium content.

5. Promotes gut health

One avocado fruit contains approximately 10 grams of fiber, which promotes the growth of beneficial bacteria in the gut. Fiber helps prevent constipation, diarrhea, and even colon cancer. In addition, avocados may increase the absorption of essential vitamins and minerals. Maintaining gut health is crucial for strengthening immunity and managing blood sugar levels.

Gut health plays a crucial role in managing blood sugar levels and strengthening immunity.

6. Protects the eyes

Avocados contain antioxidants such as lutein that protect eye health and may help prevent diabetic eye diseases, such as diabetic retinopathy, diabetic macular edema, cataracts, and glaucoma.

7. Maintains healthy nerves

Avocados contain vitamin B6 and antioxidants that prevent nerve damage and help promote nerve health.

8. Promotes heart health

Fats in avocados include mono and polyunsaturated fatty acids, both of which are good for the heart. These fats help keep the heart and blood vessels healthy and lower the risk of high blood pressure, heart attack, and stroke.

9. Lowers bad cholesterol

Avocados are a good source of beta-sitosterol, which is a phytosterol that regulates cholesterol levels in the body and reduces levels of bad cholesterol and low-density lipoprotein (LDL).

10. Prevents osteoporosis

Avocados are abundant in vitamin K, which increases the absorption of calcium in the kidneys and prevents the loss of calcium in urine. This helps increase body calcium levels in the body, which prevents osteoporosis.

11. Improves brain health

The folate content in avocados helps prevent homocysteine accumulation, which can have an impact on circulation and nutrient supply to the brain. Eating avocados may help improve cognitive health and delay the onset of dementia in the elderly.

12. Improves skin health

Avocado contains antioxidants and vitamins that help nourish the skin from within and impart a natural glow by moisturizing the skin. Enriched with vitamins C and E, avocados can help prevent the cellular damage caused by free radicals and stimulate collagen production, which is good for preventing wrinkles and acne.

13. Good for hair

Vitamins A, D, E, and B6 in avocados help improve the health of dry, frizzy, and brittle hair. Avocados also have hair-protecting properties due to being rich in proteins, amino acids, magnesium, folic acid, copper, and iron. These nutrients reduce scalp inflammation, stimulate dormant hair follicles, and revitalize hair by increasing shine and bounce.


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When to eat avocado

Eating avocado earlier in the day is considered beneficial because avocados can promote satiety and keep the stomach full for about 5-6 hours. Studies have shown that people who eat avocado at breakfast have lower blood sugar and fat levels.

The ideal avocado serving is about a third of a medium avocado (50 grams or 1.7 ounces). It is not recommended to eat avocado on an empty stomach because the high-fat content in avocados may cause nausea.

Eating avocado at night may make it harder to fall asleep because the amino acid content may stimulate the brain. However, some experts believe that avocado can promote better sleep because of its potassium content.

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Medically Reviewed on 7/1/2022
Image Source: iStock image Avocado, raw nutrition facts and analysis per 100 g.

Booth S. Avocado. WebMD.

Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759