Avocados - California

The oleic acid (a monounsaturated essential fatty acid) found in avocados will help to lower cholesterol. Avocados also contain beta-sitosterol, which has been shown improve men's prostate function.

Healthy Avocado Recipes:

• Melon and Avocado Salad
• Avocado, Bean and Corn Salsa
• Turkey Avocado Wrap

The following nutrition information is for one avocado. That would be about one average size avocado or 173 grams. This general information is for California Avocados.

Water: 125.13 g

Calories: 289

Protein: 3.39 g

Carbohydrates: 14.95 g

Fiber: 11.8 g

Sugars: 0.52 g

Total Fat: 26.66 g

Saturated Fat: 3.678 g

Monounsaturated Fat: 16.952 g

Polyunsaturated Fat: 3.142 g

Cholesterol:0 mg

Calcium: 22 mg

Iron: 1.06 mg

Magnesium: 50 mg

Phosphorus: 93 mg

Potassium: 877 mg

Sodium: 14 mg

Zinc: 1.18 mg

Vitamin C: 15.2 mg

Thiamin: 0.130 mg

Riboflavin: 0.247 mg

Niacin: 3.308 mg

Pantothenic Acid: 2.531 mg

Vitamin B6: 0.497 mg

Vitamin B12: 0 mcg

Folate: 154 mcg

Vitamin A: 254 IU

Vitamin E: 3.41

Vitamin K: 42.2 mcg

Phytosterols: 143 mg

beta Carotene: 109 mcg

beta Cryptoxanthin: 47 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 469 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men