Superfood spotlight: 4 health benefits of avocado

The avocado is a rather unique fruit.

Buttery avocados are high in fat (the good kind), making them the perfect healthy comfort food. Here are some of the health benefits, along with our easy-to-make smoothie recipe.

This fruit (a berry, actually) is native to Central and South America. It's been cultivated since about 8,000 BC.


- Just 100 grams (about half an avocado) has approximately seven grams of fibre, which helps stabilize blood sugar and maintain a healthy weight.

- Avocados contain oleic acid, an anti-inflammatory monounsaturated fat that may aid the body’s ability to absorb certain nutrients, such as beta-carotene and lutein. Oleic acid also contributes to well-hydrated skin and hair.

- Avocados are loaded with potassium—even more than bananas—which research shows may help lower high blood pressure when part of a healthy diet.

- Compared to most fruit, avocados have higher concentrations of many B vitamins (except B12), which aid the liver’s detoxification process.

Amanda Etty

Nutrition Facts

Avocado consists of 73% water, 15% fat, 8.5% carbohydrates (mostly fibers), and 2% protein.

Half an avocado (which is 68 grams) contains 109 calories, which is equal to 160 calories per 100 grams.

In the list below are some of the most abundant nutrients in a single 3.5 ounce (100 gram) serving (32):

Vitamin K: 26% of the RDA.
Folate: 20% of the RDA.
Vitamin C: 17% of the RDA.
Potassium: 14% of the RDA.
Vitamin B5: 14% of the RDA.
Vitamin B6: 13% of the RDA.
Vitamin E: 10% of the RDA.

It also contains small amounts of Iron, Copper, Manganese, Magnesium, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

All of these contain 160 calories, 2 grams of protein, and 15 grams of healthy fats.

Even though it contains 9 grams of carbs, only two of them are “net” carbs, while seven of those are fiber, thus making avocado a low-carb, friendly plant food.

Eating Avocados

Avocado can be used as a spread on sandwiches and toast or slices can be added to a salad or burrito. Avocado is the base ingredient for guacamole – a mashed avocado dip that originated in Mexico.


A ripe avocado is slightly soft, but with no dark sunken spots or cracks. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises.

One serving of avocado is 1 ounce or about 1/5 of a medium avocado.