Calorie content of 1 fresh avocado. Nutritional value of avocado

Useful properties of avocado:

• Due to its high nutritional value, it quickly saturates the body and satisfies hunger for a long time. Restores tone and improves general condition, fills with energy.
• Serves as a prevention of hepatitis, any pathologies of the digestive system.
• Strengthens immunity. Thanks to a wide range of mineral and vitamin components, it increases the body's resistance to viral attacks, and has an anti-inflammatory effect.
• Normalizes the work of the cardiovascular system, prevents the development of strokes and heart attacks.
• Due to the high content of unsaturated fats, it helps to lower blood pressure and improve memory.
• It is indicated for anemia, as it compensates for the lack of iron.
• B vitamins help restore the nervous system. Avocado calms, relieves irritation and nervousness, relieves depression, insomnia, headaches.


• Protects the liver from toxic damage.
• Serves as a prevention of neoplasms.
• Improves vision, prevents cataracts and other eye pathologies.
• It is indicated for regular use by pregnant women, as it has a beneficial effect on the developing fetus and eliminates toxicosis.
• Oleic acid, which is part of the chemical composition, suppresses the accumulation of "bad" cholesterol in the body and reduces its level.
• Thanks to mannoheptulose, which increases concentration and performance, the fruit is indispensable for workaholics.
• Increases immunity.
• Vitamin E contributes to the saturation of cells with oxygen and prevents premature aging.
• It enhances the ability to produce collagen, which leads to the rejuvenation of the body.
• The high content of potassium and phosphorus helps to strengthen bones, hair and teeth.

Doctors recommend using this product in the postoperative period or for tired and physically weakened people due to its nutritional value and saturation with useful elements necessary for the body to recover.

The fruit contains the highest concentration of nutrients in its raw form; during heat treatment, most of the properties are lost.

Despite the high calorie content, avocados are used in small quantities in diets. This is due to the presence of L-carnitine in the composition, which speeds up metabolic processes and serves as a blocker of body fat, which contributes to weight loss. When dieting, it is recommended to replace fatty foods and muffins with a few pieces of avocado. They can also serve as a healthy snack.

Avocado is the basis of the diet of vegetarians, as it surpasses even some animal products in terms of vitamin content. Therefore, when switching to a plant-based diet, you should pay attention to it.

For women, it will be useful to use avocado-based face masks that prevent aging. The oil obtained from the pulp is no less useful. The content of proteins and vitamins in it is superior to other fruits. It will be an excellent replacement for expensive creams with a lifting effect. Regular procedures smooth wrinkles and help to eliminate age spots. Especially recommended for those with dry skin prone to flaking. Oil can be added to ready-made creams or shampoos, which will make them more nutritious.

Since ancient times, the benefits of avocados for men have been known, as it is considered a natural aphrodisiac. Able to restore sexual dysfunction, excite attraction to the opposite sex and restore reproductive function. No wonder the composition of many drugs for the treatment of impotence includes avocado. The effect is due to the presence of folic acid, which has a healing effect on the body.

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Avocado calories in 1 pc.

The total calorie content of avocado in 1 pc. depends on the weight of the fruit. The average weight of one raw avocado with peel is 140 grams. Thus, the average calorie content of one raw avocado with a peel is approximately equal to 220 - 225 kcal.

Interesting: Calorie content of cabbage salad and fresh cucumbers

Peeled raw avocado has a calorie content of 1 pc. approximately 200 - 205 kcal.

The benefits of avocado

Avocado is an extremely healthy product. The obvious benefits of avocados are as follows:

• polyunsaturated fats contained in the fruit help reduce the risk of developing heart disease, blood vessels, provide effective prevention of oncology, sclerosis and atherosclerosis;
• the benefit of the product for reducing pressure is known;
• avocado is considered a good way to strengthen the psyche and increase resistance to stress;
• the high content of iron in the composition of the fruit makes it indispensable for eliminating disorders in the hematopoietic system;
• regular consumption of avocados helps to activate the functions of the stomach and intestines, resulting in a reduced risk of constipation;
• fruits of the fruit are shown at any stage of the development of diabetes, since the product contains a minimum amount of sugars;
• due to its high nutritional value, the fruit perfectly suppresses appetite, and, therefore, is suitable for losing weight and overweight people;

Interesting: Calorie cottage cheese with sour cream

• despite the fact that the calorie content of avocados per 100 grams is not so small, eating the product in moderation does not lead to a set of extra pounds. Avocado is quickly absorbed and quickly processed by the body, so it does not create body fat.

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How many calories in one avocado (calorie content of avocado 1 piece or 100 grams)

Avocado contains a high percentage of fat in relation to proteins (16%) and carbohydrates (17%) - fat contains 67%. Therefore, avocados are the champion among fruits in terms of calories - 100 g of the product contains 160 kcal.

Few have tried the exotic avocado. But the calorie content and nutritional value (how many calories per 100 g - read in our article) of this fruit allow you to get enough and enrich your body with a mass of useful substances, while not gaining extra pounds

The average weight of one avocado without pit and skin is 180 g, therefore, the calorie content of the product is 290 kcal.

Despite this high calorie content, avocado fats are very well absorbed by the body, a person does not get fat from eating the fruit on the contrary, it can even lose weight. Therefore, avocado diets are so popular among women, which can be carried out once a month for 3 days.

It should be noted that this tropical fruit has many vitamins. Vitamin A contributes to the preservation of vision; B vitamins - strengthen the nervous system, vitamin C and other important vitamins are necessary for the body.

In addition, it contains various microelements, for example, selenium and iron necessary for the body, which our earth is often poor in, and hence its fruits. Iron is especially necessary for people suffering from anemia.

Regular consumption of avocados reduces the risk of developing cardiovascular diseases, stroke, ailments of the gastrointestinal tract, vision, and others.

However, in addition to benefits, this fruit can also bring harm. Avocado is strictly contraindicated for people suffering from food allergies. since it can provoke an allergic reaction.

Overeating avocados can lead to disruption of the stomach and intestines, flatulence may increase, diarrhea or constipation may appear.

As already noted, even with a high calorie content, avocados are recommended for weight loss, as they contain easily digestible fats that are not deposited in the body.

When using this fruit, you should limit yourself to sweet and starchy foods, lead an active lifestyle, do exercises in the morning.

There are quite a few recipes with avocados, you can cook delicious salads, pate, smoothies and other dishes with it.

Note: avocado does not have a strong and specific taste, it is almost tasteless, therefore it is suitable for consumption with fish and other seafood.

The nutritional value (how many calories) of a subtropical fruit, as we have already found out, is quite high. Therefore, most often with avocados, salads with fruits and vegetables are prepared, which have a low calorie content.

An example of such a salad is a recipe with tomatoes, sweet (bulgarian) peppers, onions and cucumbers in equal amounts. Mix everything and add any vegetable oil to taste. Salad has about 100 kcal.

Diet salad for weight loss with shrimp and avocado (calorie content of salad - 110 kcal)

• 1 st. l. vegetable oil;
• 1 st. l. cilantro, coriander;
• 2 tbsp. l. lime juice;
• 500 g shrimp:
• 200 g cherry tomatoes;
• 1 avocado;
• salt - 1 tsp;
• ground black pepper - to taste.

1. Wash the fruit, cut, remove the stone, remove the skin and cut into thin slices.
2. Finely chop the washed cilantro.
3. In a salad bowl, whisk together vegetable oil, cilantro and lime juice.
4. Add boiled shrimp, cherry tomato slices and avocado slices to the mixture.
5. Mix everything gently and serve immediately.

This salad should be consumed immediately.

This salad is not only tasty, but also beautiful:

1. Wash the avocado well, cut and remove the pit.
2. Remove the pulp from the fruit with a spoon, mash it or cut into pieces.
3. Boil rice.
4. Boil 5 pieces of shrimp.
5. Mix boiled rice (50 g), shrimp and fruit pulp and put in the middle of the fruit.

100 g of such a dish has 185 kcal.

Avocado can be used as a breakfast pate.

For 4 people, it is enough to take 1 piece of avocado. Wash, remove the bone and skin, mash to a puree. If desired, you can add ketchup, pepper, salt, garlic, 2 tsp. lemon juice and season everything with sunflower oil.

Put the mass on a dried loaf. Eat right away.

The nutritional value (i.e., how many calories) of 100 g of pate is about 225 kcal.

• smoked fish - 1 pc;
• avocado - 1 pc;
• homemade cream - 100g;
• soft cheese - 100g;
• garlic - 5-7 cloves;
• sesame;
• add greens and herbs if desired.

1. Clean the fish and grind in a blender.
2. Wash the avocado, peel it, remove the pit and grind it to a puree.
3. Mix the resulting mixture with cream, cheese, crushed garlic, sesame seeds and finely chopped herbs.
4. Add pepper and salt.

Put the resulting pate on bread, toast or soft loaf. The calorie content of such a sandwich is about 230 kcal.

For those who want to lose weight, you can cook a low-calorie sandwich with avocado pate (50 kcal per 100 g). To do this, mash the pulp of the avocado, add 1 tomato without the skin. Season with herbs and spices to taste. Spread on soft or toasted bread.

In Italy, the most popular product is pasta, which is called pasta there, regardless of its shape and size. The nutritional value (how many calories per 100 g of product) of pasta, by the way, is also high.

The cooking time is always written on the packages, you need to know it and remove it from the heat 1-2 minutes earlier. For a change, all kinds of seasonings and sauces are added to these products, which make ordinary pasta unusually tasty.

Often fruits are used for this, in particular avocados. Various sauces are usually prepared from it.

The easiest to prepare is a creamy sauce. It requires:

• avocado 1 ripe (pulp);
• yogurt without additives or heavy cream - 100 g;
• vegetable oil - 50 ml;
• garlic - 3 cloves;
• lemon juice - 1 tbsp. l.;
• to taste and desire - salt and pepper.

Mix all the above ingredients until puree.

Cooked pasta is mixed with cooked cream sauce. To improve the taste of this dish, you can add 10 g of nuts, 10 g of raisins, a little chili pepper (dried). This dish has a calorie content of 165 kcal per 100 g.

Cream, as you know, is a high-calorie product, so those who want to lose weight can prepare a pasta sauce with cream flavor. This will require:

• avocado - 2 pcs.;
• finely chopped 1 clove of garlic;
• finely chopped 1 shallot;
• juice from one lemon;
• olive oil - 50 ml;
• finely chopped parsley - 0.5 cups;
• salt and pepper - to taste;
• 400g spaghetti or other pasta

1. Cook pasta (pasta) until al denta.
2. Prepare the sauce.
3. Drain water from cooked pasta, leaving 100 g of broth.
4. Put the pasta on a dish and mix with the sauce, if necessary, add a decoction of pasta.
5. Sprinkle parsley or other herbs on top of pasta (paste) if desired.

In 100 g of cooked such a dish there are about 150 kcal.

All over the world, eggs Benedict, where the basis is bread, are very popular for breakfast. But instead of bread, you can use avocados. For this sandwich, a poached egg is placed between thin slices of avocado.

This breakfast is low calorie. Nutritional value - only 70 kcal per 100 g.

The poached egg cooks very quickly. To do this, an egg without a shell is thrown into hot water, but so that it does not boil, and after 2 minutes they are taken out.

For 4 servings, take 2 ripe avocados, 4 pcs. eggs; chopped green onion - 2 tbsp. l.; salt to taste; pepper as desired.

1. The avocado fruit is cut, the pit is removed, the pulp is removed so that a whole egg can fit there.
2. An egg is driven into the halves of the fruit, salted and sprinkled with spices.
3. Halves of the fruit are placed tightly together in a deep frying pan or in a baking dish. Put in the oven, heated to 210 degrees for 20 minutes.
4. The finished dish is sprinkled with green onions.

Smoothies first appeared in America in 1920. This is a diet cocktail, quite satisfying, but low in calories. The consistency is thicker than yogurt.

A drink is prepared from mixtures of berries, vegetables, fruits with the addition of greens, seeds, nuts, oatmeal, green tea and dairy products (kefir, yogurt without impurities, cottage cheese, etc.).

Exotic fruit lovers prefer avocado and banana smoothies. To do this, put in a blender:

• 2 washed, peeled and finely chopped avocados (the fruit must be ripe, if it is soft when pressed on the fruit, then this is what you need);
• 1 washed, peeled and finely chopped banana;
• oatmeal - 2 tbsp. l.;
• honey - 1 tsp;
• a pinch of cinnamon.

All this pour 150 g of milk. Beat at maximum speed for 0.5 minutes. Calorie content - 128 kcal per 100 g.

According to the American Dr. Oz, avocado and orange are an excellent combination for weight loss. Orange reduces stress hormone levels and avocado has unsaturated fats. According to the American, smoothies made from these fruits are especially suitable for those who want to lose weight.

To do this, mix and beat in a blender: 1 avocado, juice from 2 oranges, 1 medium carrot, 100 g of water and milk, if desired, honey can be added for taste.

Avocado is a fruit that until quite recently the Russians did not know anything about. But today it is already known that this southern fruit, which has a low calorie content, but at the same time good nutritional value, improves health, thanks to its saturation with vitamins and minerals.

Unsaturated fats are almost completely absorbed by the body and satisfy hunger. Therefore, they are a good diet for weight loss.

Take care of yourself and be healthy!

Don't miss the most popular articles of the rubric:

We offer you to watch an interesting video about avocados (calorie content and nutritional value of the fruit, how many calories are in one fruit, its benefits and harms):

How to make a healthy avocado breakfast - see recipes for low-calorie toast, but with high nutritional value:

Martini. How to drink a cocktail Bianco, Asti, Rosso. The price of 1 liter, homemade recipe

lubovnaya.ru

Where does the fruit come from

The birthplace of the fetus is America. In another way, it is also called "alligator pear". This name arose due to the peel - green and bumpy. It looks like crocodile skin. The tree on which the fruits grow is called perseus americana and can be up to 18 meters in height. As for the fruits, they can be spherical, oval or pear-shaped. Weigh approximately 200 g.

The skin of a ripe fruit is almost black, and not fully ripe fruit is dark green. Its pulp is oily, and in the middle there is a bone.

Kinds

This fruit is divided into three types: Antillean, Guatemalan and Mexican.

Antillean is a heat-loving variety. It blooms in late spring, and the fruits ripen very quickly. Their weight is approximately 200-400 g, the skin is tender and thin. Pear-shaped fruits.

Guatemalan also likes warmth. The fruits of this variety are large, about - 500 g. The peel is rough. The fruits ripen for a long time - about a year.

Mexican grows in Central America and Mexico. Flowers bloom in early to mid-spring. The fruits weigh no more than 300 g, their skin is tender.

Each species has many varieties. But the energy value of avocados per 100 g is the same for all varieties.

Useful properties and harm

Avocado is a fruit, but it has the same chemical composition as a vegetable. Avocados are rich in minerals and vitamins. And the composition includes active substances that rejuvenate the body.

For example, it contains a lot of potassium, so it lowers blood pressure and increases resistance to stress. In terms of vitamin E content, the product surpasses almost all fruits. It also contains oleic acid, which breaks down bad cholesterol and prevents new ones from forming.

Thanks to the polyunsaturated acids that are in this fruit, it helps the heart, concentrates memory, and normalizes blood circulation. The product is useful for constipation, anemia, arthrosis and scleroderma. Based on it, medicines are created.

In general, the composition of avocados is rich in nutrients. Therefore, it is highly recommended to use it.

As for harm, you can not eat if the body does not perceive the product. In addition, the bones are toxic, they contain substances that are harmful to the body. Under no circumstances should they be used.

The calorie content of avocado is quite high - 245 kcal per 100 grams of product. However, for all its calorie content, the fruit does not contain sugar and harmful fats. That is why it is not only possible to use it when losing weight, but it is also necessary. Proteins, fats, carbohydrates, avocado calorie content - all this is in the optimal ratio for losing weight.

The calorie content of one piece of avocado is approximately 600 kcal. Naturally, the energy value of the fetus varies from its weight. Of course, you won’t eat a whole piece, because this fruit is not consumed just like that. It is added to different dishes, and their energy value will vary depending on the other components of the dish.

The pulp of the fruit is usually sprinkled with lemon or lime juice. This helps to avoid oxidation and changes in appearance. It goes well with poultry, shrimp, red fish, bread.

Spicy salad

Required:

• grapefruit;
• avocado;
• chilli;
• lettuce leaves;
• honey, olive oil, mustard, pumpkin seeds and wine vinegar.

Peel the grapefruit, leave a little for dressing, chop the rest of the pulp. Cut the avocado into thin slices, chop the chili pepper. Tear lettuce leaves, you can add any other greens. For dressing, squeeze the juice from a few grapefruit slices, add a little wine vinegar, olive oil, a spoonful of honey, a little mustard beans. Mix everything and salt. Combine the chopped vegetables and fruits, pour over the sauce and finely chop the pumpkin seeds, sprinkle them on top.

Emerald smoothie

Take spinach, kale, avocado, green apple and banana - all blend in a blender. Add apple juice and beat again. It will turn out to be a very healthy and tasty drink.

Soup "Gentle"

Boil the chicken broth on the breast. Take 100 grams of avocado and, cut in half, select with a spoon into the blender bowl. Then whisk and add to the simmering broth. Then whisk again. Add a little low-fat cream and beat with a blender. Salt and pepper.

You can use the product for cooking other dishes.

How to choose?

Pay attention to appearance. The peel must be clean, free of stains, undamaged. If spots are present, then the fruit is overripe.

If you want to consume the fruit right away, choose the one with the dark skin. If you plan to eat after a while, then choose an unripe one with a green peel.

It will ripen in two days at room temperature. Maturity can be determined by pressing it with your finger. It should stretch a little, be soft, but not loose.

What can replace this fruit in salads?

If you do not have this product, you can replace it with a fresh cucumber, carrot or unsweetened pear. But since he has a specific taste, it is very difficult to find a replacement for him.

Therefore, if you are preparing a salad or an appetizer using it, it is better to purchase the product in advance. Otherwise, you risk spoiling the taste of the dish by adding a completely inappropriate ingredient. Or don't add anything at all if you don't have avocados.

Since the fats, proteins and carbohydrates in this product are contained in the optimal ratio, try to use it at least occasionally, even if you do not like it very much. This is especially true for those who lose weight. If you want to get leaner faster, eat an avocado.

beslim.life

Useful properties of alligator pear (avocado)

Avocados, precisely because of their calorie content, help prevent a heart attack; by using it, you will be able to cope much better in situations in which there is stress. In addition to all this, with regular use of the fruit, the skin will begin to smooth out, that is, small wrinkles will begin to disappear, the pores will become less noticeable, and stretch marks on the body will gradually begin to smooth out. If you start eating it, then the skin will become more elastic, it depends not only on its calorie content, but also on the content of vitamin B in it.

Very often, this fruit is being used as an alternative to meat or eggs. This happens because of the calorie content, because it is closest to the indicators of these ingredients. People who consider themselves vegetarians can easily replace avocado meat and not worry at all that they have not received the elements the body needs, because it will provide them.

It is recommended for pregnant women to use it, and again this is due to its calorie content. In position, you need to get a large amount of calories and fats, because these substances are consumed by two organisms. The beneficial properties that this fruit possesses are very useful for a pregnant woman and for an unborn baby.

Pear and avocado are the same fruit - is it a reality or a myth?

Often the properties of an avocado are equated with the properties and composition of a pear. Yes, it is classified as a pear-shaped fruit, because its skin can be smooth, wrinkled or mastoid, and its color can be light or dark green. Avocado pulp, like pears, is very tender, slightly greenish, melts easily. The middle of the fruit is a hard brown stone.

However, despite the fact that pear and avocado are very similar in appearance, their composition and properties differ from each other. In a pear, the calorie content is 62 kcal, which is much less than that of the second fruit. Also, the presence and mass content of proteins and fats differ sharply in these fruits. Pear due to its low calorie content is very useful for immunity, it should also be consumed if there are problems with hematopoiesis.

Unlike pears, avocados, due to their high calorie content, do not affect the circulatory system in the body, but rather help with a decline in metabolism. Consequently, they are similar only in appearance, and the content of substances in them is different, which is why they have different properties and effects on the body.

Rolls with avocado. Not only tasty, but also healthy!

When preparing rolls, cucumbers are added to the dish, this happens not only because they go well together. As already mentioned, avocados are high in calories, fats and other substances that, in moderation, have an excellent effect on the body.

Cucumber has a “delaying” effect, that is, the beneficial substances that come with it will linger there for a while so that the body can benefit from them more. Despite the fact that the cucumber retains substances, it does not help to create body fat.

net-kalorijnosti.ru

Avocado is an exotic fruit growing on trees that came to us from Central America. Most scientists claim that avocados have been around for at least five thousand years. The leaves of this tree reach a length of 35 cm. An unripe avocado has a dark green skin, quite tough. The ripe fruit has a black shell. Inside the flesh, similar to butter, and a large bone. It resembles a vegetable in taste and properties. Despite the fact that the Russians only recently learned about its existence, the avocado has already managed to win the love of almost everyone. We can most often observe it in snacks, in a variety of hot dishes, the inner pulp is used with sandwiches, soups are made, and various delicious sauces are made.

Avocado: nutritional and energy value

The nutritional value of a whole avocado cannot be calculated until you know the weight of the fruit, as well as its degree of ripeness. On average, the calorie content of an avocado per 100 grams is 160 kcal.

The weight of this medium-sized fruit is 180-185 grams, including the stone, respectively, the calorie content of one medium avocado is approximately 290 kcal. Such a figure should not scare you, the calories in avocados consist of healthy fats that the body needs for the good functioning of organs.

Since the calorie content (energy value) of an avocado is 1 pc. small, it is recommended to use it for weight loss and weight maintenance. Avocados do not have the cloying sweetness that is characteristic of every fruit, which means that there is almost no sugar.

The calorie content of avocado pulp is 245 kcal.

Also consider the nutritional value of avocados in 100 g:

• Proteins: 2 g;
• Fat: 14.66 g;
• Carbohydrates: 1.83 g;
• Energy ratio in 1 avocado BJU: 5% | 82% | 5%

Avocado does not require cooking: to use it, just cut it in half. It is important to do this without touching the bones, because it consists of toxic components. It is not necessary to remove the crust, but it is necessary to chew it thoroughly to avoid clogging the stomach.

The great value of avocados also lies in the presence of oleic acid, which contributes to the destruction of cholesterol and any other manifestations of fat under the skin. Another beneficial property is that avocados prevent cell destruction. This role is played by vitamins A, E. Avocado is able to prolong the youthfulness of the body, if consumed regularly, following the rules of a healthy diet. Also useful, it has softening and moisturizing properties.

Avocado Oil: Beneficial for a Variety of Uses

A useful oil is made from this exotic fruit, famous for its properties. There are cosmetic and edible oils. Can be made from, added to creams, shampoos, balms, it is recommended to use for aging, sensitive and sagging skin. It contains a large amount of vitamins A, D, B1, B2.

Also, this product is often used in cooking: the oil goes well with chicken meat, vegetables, fish and various seafood, has a delicate taste and pleasant aroma. The energy value of an avocado in the form of oil is 884 calories, although significantly less than 100 grams of the product is used when eaten. Therefore, the calories consumed by avocados will also be less.

Nutritional value of avocado oil:

• Proteins: 0 g;
• Fats: 100 g;
• Carbohydrates: 0 g;
• Energy Ratio (BJU): 0%|102%|0%

Avocado recipes with calories

Since there are quite a few calories in one piece of avocado, a wide variety of dietary dishes can be prepared from this product.

Avocado and bacon salad (790 kcal)

Place lettuce leaves in a salad bowl. Using the grill, fry six strips of bacon until a golden crust appears. Next, chop the meat into small pieces and put on the salad. We clean the avocado from the shell, cut it into pieces 2 cm in size. Mix it with the rest of the ingredients. Usually this salad is eaten with spicy dressing.

Avocado smoothie (145 kcal)

The use of a thick drink called a smoothie has recently become a very popular way to cool down and replenish the body with vitamins. It can be made quickly and easily by blending avocado, lemon and mint in a blender.

Salad with avocado, salmon and orange (539 kcal)

Fry salmon meat (150 grams) in a pan for two minutes. After cooling the fish, cut it into pieces. Next, rub the citrus as thinly as possible, disassemble it into slices. Clean the juice from the film. We put in a salad bowl: a bunch of chopped green onions, avocado, cut into slices, 60 grams of greens (watercress and spinach), fish. Then pour four large spoons of olive oil, two large spoons of red wine vinegar into the saucepan. Add one small spoonful of cumin seeds. Pepper, salt. We dress the salad. Then sprinkle it with one large spoonful of chives.

The unusual taste of the avocado fruit makes it possible to combine it with many products, including meat or fish.

You can find many more avocado diet recipes if you are trying to lose weight. If you are on a different type of diet - for weight gain, remember that you should combine avocados with high-calorie foods, not low ones.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Avocado [PRODUCT REMOVED]".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	160 kcal	1684 kcal	9.5%	5.9%	1053
Squirrels	2 g	76 g	2.6%	1.6%	3800 g
Fats	14.66 g	60 g	24.4%	15.3%	409 g
Carbohydrates	1.83 g	211 g	0.9%	0.6%	11530 g
Alimentary fiber	6.7 g	20 g	33.5%	20.9%	299 g
Water	72.23 g	2400 g	3%	1.9%	3323 g
Ash	1.58 g	~
vitamins
Vitamin A, RE	7 mcg	900 mcg	0.8%	0.5%	12857
beta carotene	0.062 mg	5 mg	1.2%	0.8%	8065
Vitamin B1, thiamine	0.067 mg	1.5 mg	4.5%	2.8%	2239
Vitamin B2, riboflavin	0.13 mg	1.8 mg	7.2%	4.5%	1385
Vitamin B4, choline	14.2 mg	500 mg	2.8%	1.8%	3521 g
Vitamin B5, pantothenic	1.389 mg	5 mg	27.8%	17.4%	360 g
Vitamin B6, pyridoxine	0.257 mg	2 mg	12.9%	8.1%	778 g
Vitamin B9, folate	81 mcg	400 mcg	20.3%	12.7%	494 g
Vitamin C, ascorbic	10 mg	90 mg	11.1%	6.9%	900 g
Vitamin K, phylloquinone	21 mcg	120 mcg	17.5%	10.9%	571 g
Vitamin PP, NE	1.738 mg	20 mg	8.7%	5.4%	1151
macronutrients
Potassium, K	485 mg	2500 mg	19.4%	12.1%	515 g
Calcium Ca	12 mg	1000 mg	1.2%	0.8%	8333 g
Magnesium	29 mg	400 mg	7.3%	4.6%	1379
Sodium, Na	7 mg	1300 mg	0.5%	0.3%	18571
Phosphorus, Ph	52 mg	800 mg	6.5%	4.1%	1538
trace elements
Iron, Fe	0.55 mg	18 mg	3.1%	1.9%	3273 g
Manganese, Mn	0.142 mg	2 mg	7.1%	4.4%	1408
Copper, Cu	190 mcg	1000 mcg	19%	11.9%	526 g
Selenium, Se	0.4 µg	55 mcg	0.7%	0.4%	13750 g
Fluorine, F	7 mcg	4000 mcg	0.2%	0.1%	57143 g
Zinc, Zn	0.64 mg	12 mg	5.3%	3.3%	1875
digestible carbohydrates
Starch and dextrins	0.11 g	~
Mono- and disaccharides (sugars)	0.66 g	max 100 g
Saturated fatty acids
Saturated fatty acids	2.126 g	max 18.7 g

Energy value Avocado [PRODUCT REMOVED] is 160 kcal.

Primary Source: Product removed. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.

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BENEFITS OF AVOCADO [PRODUCT REMOVED]

Avocado [PRODUCT REMOVED] rich in vitamins and minerals such as: vitamin B5 - 27.8%, vitamin B6 - 12.9%, vitamin B9 - 20.3%, vitamin C - 11.1%, vitamin K - 17.5%, potassium - 19.4%, copper - 19%

Benefits of Avocado [PRODUCT REMOVED]

• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.

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You can see a complete directory of the most useful products in the application - a set of properties of a food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Avocado is very beneficial for the human body, so many doctors and nutritionists advise eating it. However, it should be borne in mind that this fruit contains a large amount of fat (about 30% of the total mass), which means that it is very high in calories.

Avocados are incredibly useful (calorie content, benefits and harms, composition, nutritional value - later in the article)

How many calories in one avocado (calorie content of avocado 1 piece or 100 grams)

Fortunately, those fats that are contained in avocados are not deposited on the hips and sides. These are polyunsaturated fats, the so-called "good" ones. If you do not abuse them, then you can not only not gain weight, but also improve your health, for example, lower cholesterol.

Energize, strengthen cell membranes, improve digestion - all this can avocado

However, if we talk about numbers, the calorie content of one avocado will be about 250-285 kcal. In fact, a fifth of an avocado already contains 50 calories., about the same amount is contained in 100 g of fresh cabbage soup with potatoes. If taken in terms of the weight of the product, then 100 g of fresh fruit contains approximately 208 calories.

Calories in 1 fresh pitted avocado

You can independently calculate the calorie content of any fresh avocado fruit, knowing its weight. The pit and skin of an avocado together weigh about 30 g, i.e. 30 g should be subtracted from the weight and you get the weight of pure pulp.

Remember that 100 g = 208 calories, and count. If there are no scales, then we estimate the calorie content as follows: we subtract the weight of the stone from the average weight of the avocado (170 g), we get 140 g - this is the weight of the pulp.

We multiply 1.4 by 208 (calorie content 100 g), we get approximately 290 calories.

The chemical composition of avocados and nutritional value

When it comes to the nutritional value of avocados, it is immediately necessary to note the fact that the avocado fruit is particularly nutritious due to its high fat content.

Fat accounts for 20 g or 180 calories. In addition, 100 g of fresh avocado contains 2 g of protein, which equates to 8 calories. And finally, carbohydrates - 5 g, which is 20 calories.

The usefulness of avocados is due to the content of more than twenty different vitamins and minerals.

We list the main ones, in descending order of mass: vitamin B4, vitamin C, vitamin PP, vitamin B5. Smaller amounts contain vitamins: B2, E, B9, B6, A.

As for minerals, avocados are exceptionally rich in potassium (485 mg), significant content of phosphorus (52 mg), magnesium (29 mg), calcium (12 mg).

Note! Avocado also contains folic acid, so necessary for patients with diabetes and pregnant women.

The benefits and possible harm of avocados for the body

Due to its composition, avocados are endowed with special properties.

As for the possible harm, then it all comes down to individual intolerance. Avocado peel and pit are especially dangerous. It is there that toxins are contained that can disrupt digestion and cause allergies. Here, even with a strong desire, you will not be able to enjoy this wonderful fruit.

It is important to know! With extreme caution, avocados should be consumed by those who are obese.

Use of avocado for weight loss

Those who want to get rid of extra pounds should pay attention to avocados. Nutritionists do not suggest completely abandoning this product.

1. Although avocados are very high in calories, all this energy does not then go into fat folds., so you can add avocados to any diet salad, however, in small quantities. Half an avocado a day can be safely eaten.
2. Thanks to the oleic acid contained in this fruit, breakdown of "bad" cholesterol in the blood. As a result, so-called plaques do not form.
3. Regarding nutritional properties, then the avocado surpassed even the meat. So don't worry that you won't eat. Vegetarians, for example, successfully replace meat with avocados, and get everything they need for the body.

Some believe that avocado helps to get rid of the stomach specifically due to potassium. But this component is also present in banana and beets. However, there are no such legends about these fruits.

Interesting fact! Whatever it was, but local weight loss is not possible.

It all depends on your physique. Fats will build up and disappear in the order that was determined by nature. When the extra pounds go away, the fat folds on the abdomen will also evaporate.

Avocado Recipes

Thanks to the exceptional beneficial properties and taste qualities, avocados have created many recipes for dishes, including salads, pates, sauces, smoothies.

Avocado salads: calories and features

One of the simplest salads is avocado, cucumber and tomato salad. All are taken in equal proportions, cut and mixed. Sweet and sour sauce is used as a dressing.

Calorie content per 100 g will be 65 calories. Or another salad with chicken breast.

Take chicken breast fillet - 200 g, celery stalk - 4 pcs., 0.5 tsp. curry, 1 apple, natural yogurt - 3-4 tbsp. Breast, celery and apple, cut into cubes, must be mixed, seasoned with yogurt and sprinkled with curry. Salad ready.

Calorie content of 100 g - 67 calories.

Avocado paté on toast (calories)

For cooking, you will need an avocado, salt, freshly ground pepper, 1 tomato, herbs and spices. All this is ground in a blender.

Whole grain bread is essential for toast. In this way, you can prepare a real nutritious breakfast or snack.

100 g of such a breakfast will contain 50 calories.

Pasta with creamy avocado sauce (calories)

For this delicious and easy dish, use spaghetti, the pulp of 2 avocados, a clove of garlic, a little shallot, lemon juice (from one fruit), a quarter cup of olive oil, and finely chopped parsley, salt and pepper to taste for adding last strokes.

While the pasta is cooking, all the ingredients, except parsley and salt and pepper, are placed in a blender and chopped.

There are 160 calories per 100 g of this dish.

Eggs Benedict on avocado (calories)

Avocado in its solid form can be an alternative to bread in many cases. For example, why not place poached eggs on top of one strip of avocado and top with another.

The egg is carefully broken so as not to damage the yolk. Lay out a cling film over a bowl and carefully pour the yolk into the middle, make it look like a bag and lower it into moderately boiling water.

Boil 4 minutes. When the poached egg has cooled, it should be placed between the layers of avocado.

The calorie content of such a dish is 70 calories per 100 g.

Avocado smoothies: calories and features

A smoothie is a thick drink. The main ingredients of such dishes are berries and fruits, which were previously chopped in a blender. When it comes to smoothies with avocados, there are different options. For example, with the addition of cucumber.

The combination of cucumber and avocado is very harmonious and tasty.

This option is ideal for those who want to keep their figure, but want to continue to receive vitamins and minerals.

For cooking, they take a couple of large cucumbers, 2 small avocados, mineral water - 1 tbsp., A bunch of greens, a little lemon juice, sea salt, pepper. Everything is ground in a blender.

The calorie content of the total volume of the prepared smoothie will be 140 calories.. There is also an avocado and banana smoothie option. The drink has real healing properties and will definitely be to your taste.

In addition to banana (1 pc.) And avocado (2 pcs.), You will also need honey (1 tsp), milk (150-200 ml), a pinch of cinnamon. Everything is ground in a blender.

There are 128 calories in 100 g of smoothie.

Nutritionists are sure that a day started with such a breakfast will help you get rid of heart problems (heart attack and stroke are definitely not something to be afraid of).

Avocado plus blueberries

Such a cocktail should be consumed in autumn or early spring. It is during this period that the human body more than ever needs natural vitamins to strengthen immunity.

In the end, this smoothie option will help you improve your mood, as the nutritional value of the product is quite impressive.

In addition to the main components - avocado (1/2 pc.) And blueberries (150 g) - the composition of the smoothie includes kiwi (1 pc.) With banana (1 pc.), Wild berries (150 g), spinach (50 g), water or coconut milk (250 ml).

First, spinach with water is loaded into the blender, then fruit comes. Calorie content: 62 calories per 100 g of product.

Avocado is an amazing product that is widely used in nutrition. Despite the high calorie content, it can be consumed by everyone without exception, if there is no individual intolerance. It is good for health and strengthening the immune system, especially during periods of general beriberi.

Useful videos about the benefits of avocados and how to use it

In this video, you can find out what nutritionists think about the calorie content and benefits of avocados:

A very popular video with over half a million views on why you should eat avocados:

How to cook and eat avocados for health and weight loss (counting calories) in this video:

Calories, kcal:

Proteins, g:

Carbohydrates, g:

Avocado (from lat. Persia americana) it is customary to call the fruits of an evergreen tree of the family Lavrov. Avocado - the most unusual fruit, has a dense fatty, highly oily creamy pulp, a specific "herbal" taste and smell. Avocado fruits can have a different shape - oval or pear-shaped, as a rule, the peel is dark green, sometimes almost black. Some avocados are glossy, others are slightly bumpy (calorizator). By weight, the fruits also differ quite significantly - from 100-150 gram small avocados to kilogram giants.

Avocados originated in the Caribbean and Mexico, where the ancient Aztecs were the first to eat avocado pulp. Mexico and Latin American countries are still leaders in growing and cultivating avocados. Often there is another name for the fruit - “alligator pear”, because avocado really looks like a pear in crocodile skin.

An interesting fact is that the avocado is listed in the Guinness Book of Records as the most nutritious fruit.

avocado calories

The calorie content of avocados, on average, is approximately 212 kcal per 100 grams of product, depending on the fat content of the product, which varies depending on the variety and geography of cultivation.

Composition and useful properties of avocado

Avocado is a nutritious product that has in its composition almost the entire set of essential fatty acids that are necessary for memory preservation and the normal functioning of brain cells. The vitamin and mineral composition of avocados is rich and varied, it includes:, vitamins,, and, as well as macro- and microelements necessary for the body:, and, and. Avocado is an effective antioxidant that protects cells from aging, participates in the processes of hematopoiesis, and has a beneficial effect on the activity of the gastrointestinal tract. The product helps lower blood cholesterol levels.

Harm avocado

In rare cases, individual intolerance to the product occurs, allergic reactions to avocados have not been identified. Avocado seeds and leaves are considered poisonous, but few people dare to eat them.

Avocado varieties

Avocado has many varieties, the most famous are Bacon, Nobel, Reed, Pinkerton, Fuerte, Gwen, Ettlinger, Zutano, Haas. Fruits vary in shape, size, skin color, pulp and even stone - in some varieties it is white. Almost all varieties of avocados are available in our stores all year round, you just need to choose the taste and aroma of which fruit you will like.

Growing avocados at home

Despite all its exoticism, avocados grow beautifully on our windowsills. To accelerate growth, you can first germinate the bone by piercing it in the middle at the same level with four toothpicks and lowering it into a glass of water (up to the toothpicks). Plant the germinated stone in the soil, after a short time a sprout will appear and a plant will quickly form that does not bear fruit, but grows quickly and does not require special care.

How to properly peel an avocado

To peel an avocado, you need a sharp knife with a thin blade and a little dexterity. The washed fruit should be carefully cut along the entire perimeter along the long side, dividing into halves. The knife should rest against the bone. Picking up the incised halves, you should rotate them around its axis by 90˚, then lift one of the halves. The ripe fruit is well cut, the bone is separated from it without difficulty. Having made a small incision in the area of ​​\u200b\u200battachment of the stalk, you can pull the skin and remove it. For dishes that include avocado chopped in a blender, it is more convenient to extract the pulp with a tablespoon.

Avocado for weight loss

Paradoxically, despite the high calorie content, the use of avocados in diets and fasting days is fully justified. Due to the presence of polyunsaturated acids, avocado contributes to the process of weight normalization.

Selecting and storing avocados

Avocados are one of the few fruits that do not ripen on the plant, the fruits are always harvested slightly underripe. In order for the fruit to fully ripen, it must be sent to a dry, dark room, it can be wrapped in paper for fidelity (newspaper is suitable). When choosing an avocado on the counter, be sure to pick it up and gently press it. The correct fruit is firm, but when pressed, it is slightly squeezed. If the avocado is “stone”, then it is better to refuse to buy, the fruit was removed too early and is unlikely to ripen. You should not buy an avocado that is soft to the touch with dark spots on the peel, softness indicates the overripeness of the fruit and a complete loss of taste.

If you need to use not the whole avocado, then in the refrigerator you need to leave the half from which the stone has not been removed. The upper part of the pulp will be weathered, but underneath it will remain fresh, which can be consumed. To prevent the avocado from darkening, sprinkle the halves or chopped pulp, or.

Avocado in cooking

Avocado has a pleasant taste and an unusual texture, somewhere between a thick cream and butter. The fruit goes well with shrimp, onions, hot peppers. The most famous avocado dish is Mexican guacamole sauce, which is indispensable for most dishes of Latin American cuisine. Avocados are used to make salads, rolls, sauces, spreads on sandwiches. Effectively serve a salad of shrimp and avocado in the peel from the halves of the fruit. Some interesting recipes can be found in.

You can learn more about avocados in the video of the TV show “About the Most Important Thing”.

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