6 Things to Know About the Fats in Avocado

photo: SF Gate

Happy Cinco de Mayo folks!

After Super Bowl, today is one of the big consumption days for avocado in the US. We’re big fans of this awesome fruit, and have shared several recipes with you in the past. There’s no shortage of recipes online, so we won’t get into that today.

One of the questions we get from many of our community members is regarding the high fat content of avocados. Yes, it’s true, avocados are high in fat!  But it is good fat. Here are some things you should know:

  1. A medium sized Haas avocado weighs between 4-5 ounces. An avocado serving is considered 1 ounce, so you’ll get about 4 servings from a single avocado.
  2. A 1 ounce serving of avocado contains 4.5 grams of fat, 2.5 grams of carbs of which 2 are fiber, and less than 1 gram of protein.
  3. 75%-80% of the calories in avocados come from fat. An avocado serving is about 50 calories. The fats are about 40 of those calories. If you eat a half avocado – double those numbers.
  4. Here’s the important thing to know about fat in avocado – of the 4.5 grams, only half a gram is saturated fat. The rest are “heart healthy” fats – 3 grams of monounsaturated fats, and the rest polyunsaturated. More about fat types here.
  5. When thinking about your intake of fats, the daily recommended amounts are 65 grams of fat, of which no more than 20 grams are saturated. That would be about 3 whole avocados.
  6. Ounce per ounce: Avocado has 4.5g of fat, salmon 2g, chicken breast 1g, lean beef steak 2g, almonds 14g.
  7. Ounce per ounce: Avocado has 0.5g of saturated fat, salmon 0.25g, chicken breast 0.3g, lean beef steak 0.8g, almonds 1g.

Bottom line: Fear not the fats in avocados.

  • http://www.facebook.com/richard.parker.507 Richard Parker

    Who eats 1/4 an avocado? One serving should be one whole avocado.

    • http://www.fooducate.com/ Fooducate


      • BrianN

        I’m a 1/2-avo-per-sandwich-for-my-wife-and-me kinda guy. :)

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  • http://gigieatscelebrities.com/ GiGi Eats Celebrities

    YAY for healthy fat! :D

  • Karl

    hi there I really like this post, very informative and interesting, I personally love avo, goes good with almost anything, thanks for sharing.

  • Anonymous

    Saturated fats aren’t necessary bad. What is bad are carbs and heated unsaturated fats.

  • BluePotion

    ugh. That means I have to save the 2nd half. blah.

  • ron wilson

    avocados will certainly put more weight on you.