Popular Nutrition Questions
Nutrition of Avocados
Avocado Nutrition Similarity Fruit or Vegetable
Specific Acids & Nutrients Not Included in the Label
Healthy Cooking
Baking with Avocados
Substitution of Avocados for "Bad Fats"
Special Dietary Needs
Reduced Calorie Diet
Reduced Carb Diet
Avocados & Cholesterol
Avocado & Anemia
Guacamole
Nutrition Value
Don't see your question? Ask our registered dietitian.
- Q: Nutritionally, are avocados more similar to a fruit or vegetable?
- A: Avocados are considered a fruit, but are unique because they are virtually the only fruit that contains monounsaturated fat. They also contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
- Q: I'm looking for specific nutrition analysis for avocados that is not included on your site, like Amino Acids
- A: The USDA site has a great tool in which you can search for the exact nutrition analysis or food composition for avocados and other items. Visit http://www.nal.usda.gov/fnic/foodcomp/search/ for more information.
- Q: Can I bake with avocados? I've heard it can be used as a replacement for other fats.
- A: Yes. You can replace mashed avocado pulp for up to one-half of the fat that is called for in any muffin or quick bread-even some brownie and cookie - recipes. The substitution of avocado in the baked good helps increase their nutritional value by contributing nearly 20 vitamins, minerals and phytonutrients. Avocados contain a high water content, so they can also make treats softer, chewier and less likely to crumble. Also, light color baked goods may take on a pretty green hue from the avocado.
- Q: I love eating healthy and healthy cooking (with great taste). I have been researching ways to substitute healthy alternatives for the 'bad' oils & fats in 'regular' recipes; however, I am not certain if one should make every bad fat substitution in a recipe and would like to know if it should be done or not. I'm uncertain if I should make just one substitution in a recipe at a time or would be able to make all the substitutions at once.) Please advise.
- A: Great to hear that you are actively looking for healthy ingredient substitutions, particularly to reduce the amount of saturated fat and cholesterol in your diet, while replacing "bad" fats with "good fats" - monounsaturated and polyunsaturated fats like those contained in avocados. The amount of ingredient substitutions you can make is not limited, but somewhat dependent upon the individual recipe itself. We suggest that you experiment to determine the maximum number of "alternative" ingredients used in a recipe while still maintaining the taste, quality and acceptability of the finished product. When baking, fat substitution may affect texture as well as flavor, so you may want to be more cautious and substitute one ingredient at a time.
- Q: I'm on a diet. Can I still eat avocados?
- A: Yes. The key to losing weight is eating fewer calories than you burn off. A one-ounce serving of avocados is 50 calories, so you can easily fit the fruit into a standard 2,000 calorie-a-day diet. The key to weight loss is to cut back on how much you're eating, incorporate more nutrient-rich, calorie-poor fruits and vegetables and try to move more.
- Q: I follow a low-carb diet, can I eat avocados? If so, how many carbs do they have?
- A: Yes, you can definitely enjoy avocados if you are following a low-carbohydrate eating plan. In fact, 1/5 of a medium avocado or 1 oz. contributes the following to your diet: Carbs - 3g, Dietary Fiber - 1g and Sugar - 0g. You can find a complete avocado nutrition label on our site at Nutrition Facts and further avocado nutrition information here: Dietary Guidelines
- Q: I have high cholesterol, is it still okay for me to enjoy avocados?
- A: Absolutely. In fact, enjoying avocados may be a great way to help lower your cholesterol, if you include them as part of a diet that is low in saturated fat and cholesterol. Saturated fats, trans fats and cholesterol should be limited when you are on a cholesterol-management diet. Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. The fat found in avocados is comprised of primarily unsaturated fats.
- Q: I am anemic, is it o.k. to enjoy avocados? I'm also B12 deficient.
- A: While there are many causes for anemia, the most common of which is iron deficiency, eating a well-balanced diet rich in essential vitamins, minerals and other nutrients is advisable. Avocados are a nutrient-dense choice fruit that contribute nearly 20 vitamins, minerals and beneficial plant compounds, making them a nutrient dense choice to add to your diet. We suggest that you check with your physician or registered dietitian to identify any special diet or nutritional needs related to your medical condition.
- Q: Guacamole has a rich, creamy taste and texture and I am wondering if it normally contains other ingredients to give it a creamy taste?
- A: Everyone personalizes their guacamole recipes. Avocados have a naturally rich and creamy texture. I find their flavor delectable and just add some lemon juice, chopped tomatoes and onions to complete my homemade guacamole.
