Calories in avocado

The calories in avocado should be considered but what a wonderful fruit. I strongly recommend you eat them regularly.

So you have heard of the avocado benefits but you are perhaps concerned about the calories, and rightly so, because they are full of very nourishing fat, but it will add to your girth depending on your overall meal-plan.

But, you like them, and you have heard they are nutritious, but still you are worried about the calories in an avocado. What are the facts?

  • Your body must have fat from your food every day.
  • Avocado benefits include the two "essential fatty acids" without which, you cannot live.
  • Seed oils like sunflower are generally solvent-extracted which is not beneficial.
  • They are rich in the mono-unsaturated fats, nearly three quarters of the oils, which are supremely good for us.
  • Avocados have zero cholesterol.
  • They are rich in phytosterols that are vital for the prostate gland.

This page was last updated by Bernard Preston on 17th April, 2021.

Imagine picking a basket of avocado Fuerte like this several times a week.

Ironically, most of us are overweight, not because we eat too much fat, but too many refined carbohydrates. It is the sugar, cookies and colas that are our downfall; and delicious soft bread rolls, white rice and and puddings too. They are all turned into glucose.

The liver has to suck that glucose up very quickly, turning it into triglycerides and cholesterol and storing it in adipose tissue.

But, yes, the calories in avocado will also add to your weight burden if you are already eating too many refined carbs.

The difference is there are no essential carbohydrates like there are in oils; substances that you can't live without. We should all eat less starches and more of the nutritious fats, because without the latter we would die; literally.

You note, I hope, that I didn't just say more fats.

I said more of the nutritious fats, and the enormous avocado benefits include this absolutely essential food group.

Supermarkets are full of the unhealthy oils, and especially the trans-fats in margarine for example.

The calories in avocado contain zero hydrogenated fat; and no cholesterol either.

Calories in avocado

Calories in avocado are high but the fat is of the highest and most nutritious calibre.

So here's the deal. An average Hass might weigh 8oz, or about 200g. We are going to use ballpark figures because the weight of an avocado varies enormously, as does the percentage of fat in different varieties.

Once you have removed the pip and skin, half an avocado might weigh about 3.5oz, or 85g.

Of that about 15% is fat; the amount varies according to the variety.

So half a fruit contains about 0.6oz (17g) fat which has between 150 - 200 cal.

That is slightly more than a can of Cola or orange juice 142 kcal/330ml, a donut or bread roll (140kcal) and the same as a pint of beer (180 cal); but half of that in a slice of chocolate cake.

Of course, I am sure you understand, there is a vast difference between the calories in half an avocado and those in a can of cola. The former is very nutritious, but the latter shockingly disgusting.

Avocado calories

Hass and Fuerte avocados from the garden.

The dark purple fruit above is a Hass, the world's most popular avocado. If you have your own tree, don't pick them until they turn dark. This is the first from our tree this season.

The Fuerte, the green one is nearing the end of its season; I enjoy at least a half every day when they are in season.

Yes, that is right, 200 avocado calories, and I do not have a weight problem.

How is that? Because this is how I enjoy my calories in avocado. Notice the low carbohydrate count, although I might often have another full slice of bread with fresh raw honey from our own apiary. HOW TO START BEEKEEPING ...

Avocado filled with hummus

The calories in avocado don't need to frighten you if you are enjoying a lunch like this. Half a fruit filled with quick hummus is one of my favourites. I make it twice a week, it takes me just four minutes!

Research reveals that you must increase the calories if you are on a ketogenic diet from protein and fat of plant origin; that means avocado, olives and legumes like chickpeas.(1)

Do you know what hummus is? A delicious mixture of garbanzo beans (chickpeas), sesame paste and olive oil; with some lemon and parsley too.

Aside:

Parsley is not first and foremost a garnish. In many instances it's probably the most nutritious item on your plate, certainly if you are at a fast food restaurant.  Consider these benefits especially if you bruise easily, or have a heart condition. 


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Avocado in salads

Avocado and hummus are excellent on the ketogenic diets.
  • Half an avocado, filled with homemade hummus
  • Sugarsnap peas
  • Cabbage and carrot salad with olive oil and lime juice dressing
  • Half an egg
  • Low GI bread and butter

One of the great phytochemicals in salads are called carotenoids; there are plenty of them, beta-carotene being one of the better known. They are fat soluble.

Here is the interesting part; research in the Journal of Nutrition found that adding avocado to a salad increases the absorption of those carotenoids a massive four times.

Avocado fat

Three equivalent menus, with and without avocados were evaluated.

Research, reported in the Journal of the American Heart Association, found that the addition of one whole avocado per day to one of three plans all designed to reduce cholesterol, lowered the so called bad cholesterol, LDL, quite significantly. Google it if you want the details. In fact, by nearly double the protection of the other two weight-loss menus.

The addition thus of an avo rich in avo actually gives heart protection, and the oleic acid is particularly good for the vital covering of your nerves.

What's interesting in this study though, is that it wasn't the oleic acid that lowered the LDL and total cholesterol, but some unknown factor in the whole food. The other diets had similar amounts of the healthy oleic acid added by using olive oil.

And it all happened in five weeks.

Perhaps that's why my cholesterol is "dangerously low". I'm kidding of course, there's no such thing, but by eating avocados for nine months of the year one is able to enjoy your food without having to fuss about the butter, or the cream, or the fat on your meat.

Potassium in avocado

Less than two percent of folk in the Western world get the required 4,000 mg of potassium per day. It's vital in lowering blood pressure, particularly in light of our high sodium diets, and so has a profound effect on heart attack and stroke.

One average avocado contains 975 mg of potassium.

Growing avocado trees

Can you imagine the sheer pleasure of picking a basket of avocados like the one at the top, twice a week? 22 avos in that basket! You do need a biggish garden, here is our Hass tucked away behind the garage. As you can see it's not a big tree, 30 years old, and yields 500 avos every other year, and 100 in the inbetween year. Growing Avocado Trees ...

Our Hass avocado is nearly forty years old.

Body mass index

Body Mass Index (BMI) is a useful tool for deciding if you have a weight problem, too light or too heavy. Whilst a very healthy food the calories in avocado do need to be considered in the overall context of your diet.

A healthy BMI is around 25. I'm at 26 and am not concerned. Above 30 you are certainly obese and can expect a host of health problems, from diabetes and heart disease to arthritic knees, hips and ankles.

Is your reading above 35? Make sure your insurance policies are intact. There is misery coming for your family, but you will probably be spared. 

Another aside: My next book is going to be called 'Caring for the Temple.' We Christians have a consuming interest in the sexual sins and, whilst not diminishing the seriousness of promiscuity and adultery, we conveniently forget the sin of gluttony; one of the aptly named seven deadly sins. Used since early Christian times, Believers were warned that the sins of wrath, sloth, pride, lust, envy and gluttony lead to death. Not just spiritual death, but literal premature physical death.

If we Christians really believed that our bodies are the temple of the Holy Spirit, perhaps we would and should take better care of ourselves.

Meantime, this theme runs throughout my other books. Read them?

Prostate gland

Red grapes, wine and mulberries too

I suspect you're reading this page because you are concerned about your weight and the calories in avocado. One small thing to improve your prostate gland health is to make sure there are also red grapes, mulberries, raspberries or cranberries on your nutritious breakfast menu.

You've long known that a glass of red wine is good, right? One, that is, not a bottle! And not for breakfast! A substance called resveratrol, a powerful antioxidant, has been shown to have properties that help in the reduction of chronic inflammation and tumour prevention. Read more about the benefits of resveratrol in mulberries one of which is weight loss, and another prostate gland well-being.

Even if madam does not have a prostate, it is a vital consideration if she is the chef. Ignore this little gland and it will ruin your sex life and seriously shorten hubby's life; it is the most common terminal malignant tumour in men.

Prostate gland troubles are often silent until it rears its ugly head and then it's often too late. Assume the man in your life will get it unless you ring in some of these simple changes in his diet; what could be simpler than a tomato a day, and regular helpings of grapes, berries and avocado?

Satiety of avos

Interesting research shows that avocados, because they are so nutrient dense, give one a sense of satiety and their inclusion in a meal makes folk less likely to snack for the next four hours.

That's why they are definitely included in our modified Banting diet and oddly were the one fruit totally banned from many former diets. Type in this search engine for more information.

The green journey

This green journey, a fascination with the better health and the preservation of the planet for our children's children is really something of a spiritual journey - a voyage of discovery within.

Have you yet stepped on the green journey tram? You won't be disappointed, and ultimately you'll be miserable if you don't. But timing is everything... not too soon, not too late either less you miss the tram altogether.

USEFUL LINKS @ Calories in Avocado

  • Avocado fat home page.
  • Banting diet … that site search function again.
  1. Dietary carbohydrate intake and mortality

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