Unlike most fruits and vegetables, avocados contain significant lipids, or fats. Depending on season, variety, and origin, half an avocado (about 100 g) delivers 7 to 39 g of fat—equivalent to 1 to 3 tbsp of oil—and 114 to 360 calories. On average, expect 22 g of fat and 220 calories.
These are good fats: 80% unsaturated fatty acids that support heart health, skin, and brain function, including 13% polyunsaturated (omega-3 and omega-6). Avocados also provide plant sterols to help lower cholesterol, plus antioxidant vitamins (E, provitamin A, C) and minerals like potassium, magnesium, and copper.
To avoid impacting your waistline, stick to half a fruit per week, sliced into strips. Pair with lean proteins (crabmeat, chicken breast), fresh fruits or vegetables (apple, grapefruit, celery), and opt for lemon juice or a very light vinaigrette instead of mayo or cocktail sauce.
