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Exhibit A: Tufts University scientists who broke the internet when they were seeking and willing to pay $ 300-people to eat an avocado each day as part of a six-month health study Exhibit B: The average person downs more than seven pounds of avocados each year, according to the United States Department of Agriculture (USDA). (That's more than a 400 percent increase in popularity compared to a few days ago.)
Avocados: "Avocados are one of the most complete foods you can eat, "says Kris Sollid, RD, a registered dietitian and the senior director of nutriti
"Many people think of avocados only for their healthy fat content, but they boast a ton of other nutritious benefits," says Jenna A. Werner, R.D., creator of Happy Slim Healthy. "Avocados provide nearly 20 vitamins, minerals and phytonutrients, and are a good source of fiber which many do not realize."
Discover the nutritional value of avocado, plus get tips and inspiration on how to add more to the silky Superfood to your diet
Avocado Nutrition Facts
First thing's first, one serving is not an entire avocado (or even half of one). "One serving of avocado is a third of a medium-sized avocado, which is about 80 calories," says Christy Brissette, a registered dietitian and the founder of 80 Twenty Nutrition. "I usually eat at a meal and some of my clients eat the whole avocado based on their goals."
The avocado nutritional information by half-cup of mashed or pureed avocado:
- 184 calories
- 17 grams of fat
- 2 1/2 grams protein
- 10 grams of carbohydrate
- 8 grams of fiber
The Health Benefits of Avocados
Compared to those who ate a low-fat, high-carb meal with the same calories, overweight or obese adults who consumed Nutrients . 1945-19005 Nutrients . And adding one avocado each to a moderate-fat diet linked to lower total cholesterol and LDL (bad) cholesterol according to research published in the Journal of the American Heart Association .
"The majority of the fat is heart-healthy monounsaturated, and they're naturally sodium-free," says Werner.
"Avocados are a nutrient-dense food," they say. 19659004]
Amount per serving: 5 grams
More than 75 percent of the fats in avocados are unsaturated. Also known as omega-9s, these fats are the same type found in olive oil. Eating more monounsaturated fats could cause burns at rest.
Amount per serving: 3 grams
Fiber helps you feel full; a boon for those aiming to maintain or lose weight.
Amount per serving: 240 milligrams
One serving of avocado scores you 6 percent of your daily quota of potassium, a
Amount per serving: 40 micrograms
Vitamin B reduces the risk of premature growth births and birth defects
Amount per serving: 1 milligram
Keep colds at bay with a few slices of avocado. Pantothenic acid
Amount per serving: 0.7 milligrams
Boost energy-no caffeine required. Pantothenic acid, or vitamin B5, in the conversion of ethanol into cholesterol and hormone production.
Lutein and zeaxanthin
Amount per serving: 136 micrograms per serving
How Much Avocado Should You Eat?
Yes, it can be too much of a good thing. Even considering the all-important panel of avocado nutrition facts.
"If you're crowding out other foods by eating a certain food-even the most nutritious one-so much, that can not be unwise," says Brissette.
The biggest detail to devote attention to, "What's the point of a healthy diet?"
"Portion depends on your nutritional goals." Eating healthy in general can not be better than eating healthy for a specific goal, as well as weight loss or weight gain portion and cadence of consumption for you, says Werner.
One serving (again, one-third of a medium-sized fruit) a few times each week as part of your total calorie quota should be a safe place to start.
The TL; DR summary "If you're eating avocado every day and choosing a variety of other healthy foods, great!" says Bissette. Probably, unless you are trying to gain weight and want to boost calories. "
How to Prepare and Use Avocados
Now that you have the full rundown
After you've made a perfect-ripe avocado, use the five tips and tricks to prep and store smartly:
- Rinse it. "Even though you do not eat the outside of the avocado, just before you cut it!" Just like any fruit that you slice any dirt, germs or bacteria on the outside of it "says Werner. Slick smartly. Slice smartly.  Slice smartly. Avoid "avocado hand" or a Meryl Streep-style avocado injury by prepping like a pro. Slice all the way around the length of the fruit and twist to separate the halves. Carefully, but forcefully landing the blade in the center of the pit, and twisting the fruit to remove.
- Splash it with citrus. To maintain that fresh green color, to squeeze on some lemon or lime juice, suggests Sollid. "Oxygen speeds up in the browning process" airtight container, "he says.
- Soak it in a bowl. "Store avocado halves cut-down in a bowl of lemon water. As long as the cut side is coated in this water, it should only take 2 to 3 tablespoons of lemon juice for 2 cups of water, says Bolling.
- Vacuum-seal it. "Vacuum-sealing leftover halves of avocados wants to keep them green much longer than any other method," Bolling says since oxygen exposure triggers the browning.
Now try these expert and editor-approved ways to use it (beyond avocado toast):