Avocados (Raw, California)
Nutritional Information per 100g
Avocados, specifically California varieties, are celebrated for their rich texture and nutrient-packed profile. Known for their creamy, buttery consistency, they are an excellent addition to various dishes, offering a boost of healthy fats and essential vitamins. Below is the detailed nutritional breakdown of raw California avocados:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 167 kcal |
| Protein | 1.96 g |
| Fat | 15.41 g |
| Saturated Fats | 2.13 g |
| Carbohydrates | 8.64 g |
| Fiber | 6.8 g |
| Sugar | 0.3 g |
| Calcium | 13 mg |
| Iron | 0.61 mg |
| Magnesium | 29 mg |
| Phosphorus | 54 mg |
| Potassium | 507 mg |
| Sodium | 8 mg |
| Zinc | 0.68 mg |
| Copper | 0.17 mcg |
| Manganese | 0.149 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 8.8 mg |
| Thiamin (B1) | 0.075 mg |
| Riboflavin (B2) | 0.143 mg |
| Niacin (B3) | 1.912 mg |
| Vitamin B6 | 0.287 mg |
| Folate (B9) | 89 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 7 mcg |
| Vitamin E | 1.97 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Avocados are generally considered safe for most individuals. However, those with a latex allergy may experience cross-reactivity, as avocados contain proteins that are structurally similar to those found in natural rubber latex. Always consult with a healthcare provider if you have concerns regarding allergies before consuming avocados.
Dietary Preferences
Avocados are an excellent choice for various dietary preferences, including:
- Vegetarian and Vegan: They provide plant-based healthy fats, making them a great alternative to animal fats.
- Gluten-Free: Naturally gluten-free, avocados are safe for those with celiac disease or gluten sensitivities.
- Low-Carb: With a low carbohydrate content, they are suitable for ketogenic or low-carb diets.
- Dairy-Free: They do not contain dairy, making them ideal for lactose-intolerant individuals.
- Paleo: Avocados are often included in paleo diets due to their whole-food nature and high nutrient content.
Health Benefits
Avocados are a powerhouse of nutrients, offering numerous health benefits:
- Rich in Healthy Fats: The majority of the fat content in avocados comes from monounsaturated fat, which is heart-healthy and may help reduce bad cholesterol levels.
- High in Fiber: With over 6 grams of fiber per 100g serving, avocados support digestive health, regulate blood sugar levels, and promote satiety.
- Packed with Vitamins and Minerals: Avocados are a good source of various essential vitamins (such as Vitamin C, Vitamin E, and Folate) and minerals (such as Magnesium and Potassium), which contribute to overall health, including skin health, immune function, and bone health.
- Anti-inflammatory Properties: Avocados contain antioxidants like Vitamin E, which have anti-inflammatory effects, helping to reduce inflammation in the body.
Culinary Tips
Avocados are incredibly versatile in the kitchen. Here are some delicious ways to incorporate them into your meals:
- Guacamole: Mash ripe avocados with lime, salt, diced tomatoes, onions, and cilantro for a classic dip.
- Smoothies: Blend avocados into smoothies to add creaminess and boost the nutritional content.
- Salads: Slice or cube avocados to add texture and flavor to salads.
- Toast: Spread mashed avocado on whole grain toast for a simple yet delicious breakfast or snack.
- Baking: Use avocado as a substitute for butter or oil in baking to reduce saturated fat content while maintaining moisture.
Conclusion
California avocados are not only delicious but also an excellent source of essential nutrients, making them a wonderful addition to a balanced diet. Whether you’re adding them to salads, spreading them on toast, or using them in creamy dips, their health benefits, and versatility are unmatched. With a rich profile of heart-healthy fats, fiber, and a range of vitamins and minerals, they are a nutritious option for anyone seeking to enhance their overall wellness.
