Avocado Nutrition Facts

 

🥑 Avocado Nutrition Facts: Why This Superfood Deserves a Spot on Your Plate

By Dr. Kavita Rao, International Expert in Nutritional Science & Metabolic Health

In the world of whole foods, few ingredients have earned the title of “superfood” quite like the avocado. The image above offers a clear breakdown of its nutritional profile—and it’s a powerful reminder of how one fruit can deliver both flavor and function.

Let’s decode the numbers and explore why avocados are a cornerstone of heart-healthy, weight-conscious, and anti-inflammatory diets.

🧬 Avocado Nutrition Facts (Per 135g Serving)

• Energy: 216 kcal (904.3 kJ)

• Protein: 2.7 g

• Sugar: 0.9 g

• Fat: 19.8 g

• Salt: <0.1 g

These values reflect a nutrient-dense food that’s low in sugar, high in healthy fats, and rich in satiety-promoting compounds.

💚 Why Avocados Are a Nutritional Powerhouse

• High in Monounsaturated Fats: Supports heart health and reduces LDL cholesterol

• Rich in Fiber: Aids digestion and helps regulate blood sugar

• Loaded with Potassium: More than bananas—great for blood pressure control

• Packed with Antioxidants: Includes lutein and zeaxanthin for eye health

• Low in Sugar and Sodium: Ideal for diabetic and hypertensive diets

🥗 How to Incorporate Avocados into Your Diet

• Add slices to whole grain toast with lemon and chili flakes

• Blend into smoothies for creamy texture and healthy fat boost

• Use as a base for dips like guacamole or yogurt-avocado sauce

• Dice into salads for flavor and fullness

• Mash into baby food for gentle, nutrient-rich weaning

🧘‍♀️ Final Thoughts from Dr. Rao

Avocados aren’t just trendy—they’re timeless. Whether you're managing weight, supporting heart health, or simply seeking delicious nourishment, this fruit delivers. The nutrition facts speak for themselves: low sugar, high good fats, and a whole lot of wellness in every bite.

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