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Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. This flavorful fruit provides health benefits, such as cholesterol and blood sugar management, because it is a good source of fiber. But when you look at avocado nutrition, you might be surprised. Not only are avocado calories high, but most of the calories come from fat. So should you include this fruit in a healthy, balanced diet? 160 calories, 2g of protein, 8.

Avocados are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K. The following nutrition information is for half of an avocado and is provided by the USDA. Most of the carbohydrates in an avocado come from fiber. A whole avocado provides about 17 grams of carbohydrate and 13. The glycemic index for avocado is estimated to be around zero, making it a low-glycemic food.

A whole avocado provides roughly 30 grams of fat, 4. 2 grams of saturated fat, almost 20 grams of monounsaturated fat, and 3. So, while most of the calories in an avocado come from fat, they are mostly in the form of healthier monounsaturated fat. Monounsaturated fatty acids or MUFAs come from plant sources and may be helpful in lowering LDL or “bad” cholesterol. For this reason, the Academy of Nutrition and Dietetics recommends that choosing foods with monounsaturated fats instead of saturated fat. Half an avocado provides about 2 grams of protein.

While it’s not a high-protein food, it can still help you meet your desired protein intake. If you consume a few slices of avocado, it won’t provide substantial vitamins or minerals because the serving size is so small. But a whole avocado is a good source of vitamins K, E, and C. Avocado also contains folate, riboflavin, niacin, and pantothenic acid. Minerals in avocado include magnesium, potassium, copper, manganese, and magnesium.

The number of calories in an avocado will depend on its size. In general, an average avocado ranges from 200 to 300 calories, according to the Cleveland Clinic. If you spread a thin layer of avocado on your sandwich or add a small amount to your healthy taco, you are probably consuming roughly 30 grams or about two tablespoons of fruit. Avocados have been studied extensively, in part, because the Hass Avocado Board funds much of the research. For this reason, it can be tricky to discern whether it is avocados specifically that provide the benefit that is studied. That said, here are a few studies and what they’ve found.

Avocados may provide benefits for people with diabetes. Although they have carbohydrates, their low glycemic index rating of almost zero means that they have little effect on blood sugar. That means avocados are a healthy choice for those with diabetes, especially when they replace higher-glycemic foods. Some studies have shown that avocado consumption improved glycemic control in subjects with type 2 diabetes. In addition, there is considerable evidence to suggest that high-MUFA diets can also improve metabolic health among people with type 2 diabetes. Several studies have shown that avocado consumption may improve cholesterol levels in some people. Specifically, research has suggested that those who eat avocados have higher levels of HDL cholesterol.

Higher levels of HDL cholesterol are associated with a lower risk of cardiovascular disease. A 2019 review notes that the avocado seed extract appears to help protect against cancer thanks to being richer in sterol compounds than the rest of the fruit. However, it is unclear whether it is safe to eat the seed. So, even avocado growers don’t recommend it. They also noted a connection between eating avocados and better overall diet quality. Though avocados are high in calories, they still may provide benefits if you are trying to lose weight.