The New Complete Book of Food

o

]

[

8

1

3

w

/

?

^



r Aocados

Nutritional Profile

Energy value (calories per serving): Moderate

Protein: Low

Fat: High

Saturated fat: High

Cholesterol: None

Carbohydrates: Moderate

Fiber: High to very high

Sodium: Low

Major vitamin contribution: Vitamins A, folate, vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

The avocado is an unusual fruit because about 16 percent of its total weight

is fat, primarily monounsaturated fatty acids. Like many other fruits, avo-

cados are high in fiber (the Florida avocado is very high in fiber), a good

source of the B vitamin folate, vitamin C, and potassium.

The edible part of half of one average size avocado (100 g/3.5 ounces)

provides 6.7 g dietary fiber, 15 g fat (2.1 g saturated fat, 9.7 g monoun-

saturated fat, 1.8 g polyunsaturated fat), 81 mcg folate (20 percent of the

RDA), 20 mg vitamin C (26 percent of the RDA for a woman, 22 percent

for a man), and 485 mg potassium (the equivalent of one eight-ounce cup

of fresh orange juice).

The edible part of one-half a Florida avocado (a.k.a. alligator pear)

has eight grams dietary fiber, 13.5 g fat (2.65 g saturated fat), 81 mcg folate

(41 percent of the RDA for a man, 45 percent of the RDA for a woman), 12

mg vitamin C (20 percent of the RDA), and 741 mg potassium, 50 percent

more than one cup fresh orange juice.

Diets That May Exclude or Restrict This Food

Controlled-potassium diet

Low-fat diet