Avocados 101: Health Benefits, Nutrition Facts, Weight Loss Info, and More Everyday Health MenuNewslettersSearch Diet & Nutrition What Are the Health Benefits of Avocado and Can It Help You Lose Weight By Katie RobinsonMedically Reviewed by Kelly Kennedy, RDNReviewed: July 12, 2019Medically Reviewed How To Cut It AvocadoAvocado is high in heart-healthy fat and fiber. Everyday Health staff nutritionist Kelly Kennedy, RD, shows you how to safely remove the avocado pit and two ways to cut this nutritious fruit so you can make avocado toast or add it to a salad. 7 Ways To Increase Your Healthy Fat IntakeWe constantly nosh on avocado toasts and flaunt our trendy, avocado smoothies, but do we even know what an avocado is? Vegetable or fruit? Weight loss hero or just diet hype? Admit it — you have no idea. Well, avocado lovers, we’re here to put your questions to rest. Below, we’ve uncovered every avocado FAQ ever asked, including what they are, what dietitians really think about them, and whether they are truly the perfect food for your waistline. What Are Avocados Exactly According to the California Department of Public Health (CDPH), the Central American avocado tree originated in southern Mexico and Colombia around 7,000 years ago. By the 16th century, the Aztecs and Incas shared the avocado with Spanish conquistadors, who then named them aguacate. Later nicknamed “alligator pears” by English colonists for their green, scale-like skin and pear shape, avocados have assimilated into North American culture to such a degree that there are now 80 Californian varieties — Hass avocados being the most popular of their kind. (1)More on Foods for a Healthy Heart 10 Superfoods for Heart HealthBut what is their kind? Are they considered a fruit or a vegetable? You may be surprised to learn that avocados are actually a fruit! Indeed, according to the California Avocado website, the avocado is botanically considered a berry because of its fleshy pulp and large single seed, and because this fruit is the product of a tree. (2) Next up video playing in 10 seconds Avocado Salad With Ginger-Tamari DressingHere's a refreshing salad that you can have ready in a matter of minutes, using San-J Tamari. The recipe has a variety of textures, from the crunchy cucumber to the cool and creamy avocado. San-J Tamari Organic Soy Sauce has a richer and more complex taste than typical soy sauce — and it's non-GMO and gluten-free!contains Soy 3.8 out of 5 reviews SERVES 2 CALORIES PER SERVING 263 AUTHORTaylor GolubPrintDownloadPinterest PREP TIME10 min COOK TIME5 min TOTAL TIME15 min Ingredients1 tbsp San-J Organic Tamari Soy Sauce2 tsp fresh lemon juice1 tsp fresh ginger, grated1 clove garlic, gratedWater, as needed1 large bunch cilantro, chopped2 mini cucumbers, thinly sliced2 green onions, thinly sliced2 avocados, sliced Directions1Add San-J Organic Tamari Soy Sauce, lemon juice, ginger, garlic, and water to a medium bowl.2 Whisk dressing together and set aside.3 On a large serving plate, scatter cilantro first, followed by the cucumbers, green onions, avocado slices, and finally the dressing.4 Serve immediately. Nutrition Facts Amount per serving calories263 total fat21g saturated fat2.9g protein5g carbohydrates18g fiber10.9g sugar3.1g added sugar0g sodium499mg TAGS Soy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Quick & Easy, Lunch Rate recipe Share recipeFacebookTwitterPinterestCopy Link What s in an Avocado The Basic Nutrition FactsAccording to the National Center for Biotechnology Information (NCBI), these are the nutrition facts for about one-half, or 68 grams (g), of an avocado: (3)Calories 114Dietary fiber 6 gTotal sugar 0.2 gPotassium 345 milligrams (mg)Sodium 5.5 mgMagnesium 19.5 mgVitamin A 43 micrograms (μg)Vitamin E 1.3 mgVitamin K 14 μgVitamin B-6 0.2 mgMonounsaturated fatty acids 6.7 g Overall, avocados contain quite a bit of potassium, dietary fiber, and fats. Avocado oil alone is almost two-thirds (71 percent) monounsaturated fatty acids — aka the “good fats” shown to lower LDL, or “bad,” cholesterol and increase HDL, or “good,” cholesterol, according to the Dairy Council of California. These important contents add to a number of health benefits, notes the U.S. Department of Agriculture's MyPlate guidelines. The price of avocados fluctuates, but because of their "healthy-fat" status, avocados have become a popular food among people following the ketogenic diet, also called the keto diet for short. In fact, in February 2019, The Wall Street Journal reported that high-fat foods like avocados are rising, likely due to the increased popularity of high-fat diets such as keto and the Atkins diet. Other high-fat foods, including olives and olive oil, have also increased in price, the article notes. (4) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More What Are the Potential Health Benefits of Eating Avocados The California Dairy Council notes that potassium is a main health component of the fruit — a nutrient that helps promote healthy heart contraction and reduces high blood pressure, and is on average sorely neglected in the American diet, according to a study published in the American Journal of Clinical Nutrition. (5) But just one avocado can contain almost 15 percent of the daily recommended potassium intake, which is 4.7 g. That’s as much potassium as in one and a half large bananas (.73 g) or two small bananas (.72 g). Additionally, avocados are loaded with nutrients such as vitamin C, vitamin K, vitamin B, vitamin E, and vitamin A. Avocados are also a good source of dietary fiber, which helps reduce the risk of heart disease, type 2 diabetes, and obesity, according to the California Avocados website. (6) Dietary fiber is known to create a feeling of satiety, which can prevent snacking throughout the day. For this reason, avocados are often considered great foods for weight loss. But is this true? When eaten in moderation, avocados may help you maintain a healthy weight.Marti Sans/Stocksy Can Eating Avocados Help You Lose Weight Abbey Sharp, RD, who is based in Toronto, Ontario, and blogs at Abbey’s Kitchen, says avocado may help you lose weight because it contains monounsaturated fat. Another characteristic that makes avocados waistline-friendly? Their fiber, Sharp says. Not only is the monounsaturated fat in avocados good for you, but their fiber fills you up, she says. For every 100 g of avocado, you get about 7 g of fiber. (7) Research supports Sharp’s praise. In a small study published in BioMed Central, 26 overweight adults reported a 28 percent reduction in hunger and a 23 percent increase in satisfaction after adding half an avocado to their daily diet. (8) More Tips on Eating a Healthy Diet How Eating Avocados Can Help Promote Healthy Cholesterol Levels 8 Surprising Health Benefits of B Vitamins 20 Delicious Ways to Eat Heart-Healthy Fats 10 Foods High in Potassium What Are the Possible Beauty Benefits of Avocados More on Ways to Reduce Signs of Aging 7 Anti-Aging Tips for Your SkinSharp points out that adding avocado to your diet may promote a healthy complexion. Its vitamin C may help reduce skin inflammation, accelerate wound healing, and soothe dry skin. Avocado oil may boost collagen production, further reducing signs of aging, research suggests. (Take that claim with a grain of salt, as the study was done on rats who were fed the oil.) (9) Are There Any Downsides to Eating Avocados In addition to the possible health and beauty benefits of avocados, they offer very few dietary risks. Sharp says that other than allergenic concerns, the only reason a person might worry about eating too much of the fruit is if they're trying to lose weight. “Because they are so high in calories,” she says, “consuming them in excess could add extra calories to your day, which may cause weight gain if they’re not compensated for elsewhere in the diet.” Be sure to work with your doctor or a registered dietitian to find out how much avocado you can safely eat without sabotaging your weight loss goals. The Weight Loss Plans to Try and the Fad Diets to Skip if You Want to See Results If you’re looking to lose weight, you may find researching the number of diet options out there overwhelming. Luckily, we’ve done the heavy lifting for you.Article What Are the Best Ways to Eat Avocados When it comes to the culinary boundaries of avocados, there are none! Though we are accustomed to seeing avocados spread on toast, tossed into salads, or blended in smoothies, the Dairy Council notes that it’s common to see pureed avocado milk in the Philippines and even avocado ice cream in Brazil. All in all, this versatile fruit goes incredibly well with almost anything, including soups, salads, dips, desserts, smoothies, and as an addition to breakfast, or even on its own, sprinkled with salt and pepper. Here are some great recipes to start with:Avocado-Corn SalsaLow-Carb Chili With Creamy AvocadoAvocado-Shiitake Sushi How Can You Keep Avocados From Browning We’ve all attempted those tired, “tried-and-true” strategies to keep our avocados fresh-looking: lemon juice, water, pit inside, onions... Sharp insists that “the best way to prevent browning is to add some acid, like vinegar, lemon, or lime juice to the avocado and cover tightly with plastic wrap.” Another tactic is to add a light coating of oil before you wrap it up, she says. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Editorial Sources and Fact-CheckingHarvest of the Month: Avocados. California Department of Public Health’s Network for a Healthy California. 2011.The Avocado: Fruit or Vegetable? California Avocados. January 21, 2015.Dreher M, Davenport A. Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition. May 2013.Your Avocados and Olives Are Pricier Because Fat Is in Fashion. The Wall Street Journal. February 25, 2019.Cogswell M, Zhang Z, Carriquiry A, et al. Sodium and Potassium Intake Among US Adults: NHANES 2003–2008. American Journal of Clinical Nutrition. September 2012.Avocado Nutritional Information. California Avocados.Basic Report: Avocados, Raw, California. United States Department of Agriculture. 2018.Wien M, Haddad E, Oda K, Sabaté J. A Randomized 3x3 Crossover Study to Evaluate the Effect of Hass Avocado Intake on Post-Ingestive Satiety, Glucose and Insulin Levels, and Subsequent Energy Intake in Overweight Adults. Nutrition Journal. November 2013.Werman MJ, Mokady S, Nimni ME, Neeman I. The Effect of Various Avocado Oils on Skin Collagen Metabolism. 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