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Food

Avocados

Foods / Avocados

About This Food

Description

Native to the tropics and subtropics, avocados are a unique fruit and concentrated source of nutrients. The California avocado has a smooth skin, while the Florida avocado (“alligator pear”) has a tough and wrinkled exterior.

More like a nut than a fruit these South American natives supply heart-healthy monounsaturated fat, are high in fiber, potassium and vitamin C.

Avocados also contain glutathione, an antioxidant with anti-cancer potential and a cholesterol-lowering phytosterol called beta-sitosterol.

Estimated Glycemic Load=0
Antioxidant Score (
ORAC)=1,933

Selecting & Storing

Like many fruits, avocados ripen best off the tree. Ripe avocados yield to gentle palm pressure, but firm, unripe avocados are what are usually found in the market. Select those that are unblemished and heavy for their size. To speed the ripening process, place several avocados in a paper bag and set aside at room temperature for 2 to 4 days. Ripe avocados can be stored in the refrigerator several days. Once avocado flesh is cut and exposed to the air it tends to discolor rapidly, adding lemon or lime juice helps to prevent discoloration.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Carb Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • Fiber
  • Potassium
  • VitaminC
  • VitaminK
  • Folate
Good Source of
  • Magnesium
  • VitaminB6
  • VitaminE
  • Copper
  • Niacin
  • Riboflavin
  • Manganese
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Cholesterol
  • Low Sodium
  • Low Sugars
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 240

Omega-6 / Omega-3 ratio: 13 : 1

Macronutrients
Amount
Total Fat
21.99 g
Saturated Fat
3.19 g
Monounsaturated Fat
14.7 g
Polyunsaturated Fat
2.72 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
188 g
ALA
188 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
12.79 g
Net Carbohydrate
2.74 g
Sugars
0.99 g
Fiber
10.05 g
Protein
3 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
219 IU
4%
Vitamin C
15 mg
25%
Vitamin D
0 IU
0%
Vitamin E
3.1 IU
10%
Vitamin B6
0.39 mg
20%
Vitamin B12
0 mcg
0%
Vitamin K
31.5 mg
39%
Folate
121.5 mcg
30%
Niacin
2.61 mg
13%
Riboflavin
0.2 mg
12%
Thiamin
0.1 mg
7%
Choline
21.3 mg
4%
Minerals
Calcium
18 mg
2%
Copper
0.29 mg
14%
Iron
0.83 mg
5%
Magnesium
43.5 mg
11%
Manganese
0.21 mg
10%
Phosphorous
78 mg
8%
Potassium
727.5 mg
21%
Selenium
0.6 mcg
1%
Sodium
10.5 mg
0%
Zinc
0.96 mg
6%
Phytonutrients
Alpha-carotene
36 mcg
Beta-carotene
93 mcg
Beta-cryptoxanthin
42 mcg
Lutein + zeaxanthin
406.5 mcg
Lycopene
0 mcg

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