Advocating for Avocados

There’s a lot to love about this unusual fruit—not least, its favorable fats and fiber.

By California Avocado Commission

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Good Fat

The avocado is virtually the only fruit that contains healthy, beneficial monounsaturated fat.

More than 75 percent of the fat in avocado is unsaturated.

Monounsaturated fat in avocados can help lower LDL (bad) cholesterol levels while raising the amount of healthy HDL cholesterol in your body.

Fat is essential for every single cell in your body. In fact, more than 60 percent of your brain is made of fat.

Eating healthy fats supports skin health; enhances the absorption of fat-soluble vitamins, minerals and other nutrients; and may even strengthen your immune system.

Eating fat slows the breakdown of carbohydrates into sugar, which helps to keep blood sugar levels stable.

Nutrient Dense

This fruit is naturally sodium-, cholesterol- and trans fat–free.

Avocados act as “nutrient boosters” by improving the absorption of fat-soluble nutrients like vitamins A, D, K and E.

One medium avocado contains 9 grams of fiber, a third of your daily needs. Consuming foods rich in fiber may reduce the risk of heart disease, obesity and diabetes.

What’s Inside

1 medium avocado (150g) contains nearly 20 vitamins, minerals and phytonutrients, including:

Fiber (33% DV), 9 grams

Folate (30% DV), 132 mcg

Potassium (18% DV), 762 mg

Vitamin E (18% DV), amount TK

240 calories

Did You Know?

95 percent of U.S. avocado production is located in Southern California, where the coastal climate creates ideal growing conditions, including rich soil, warm sunshine and cool coastal breezes.

The Hass avocado is a California native. The Hass variety was discovered in La Habra Heights, Calif., in the 1920s by Rudolph Hass. In fact, every Hass avocado in the world can trace its lineage to the original Hass Mother Tree.

It takes 14–18 months to grow a single avocado.

One avocado tree can produce up to 200 avocados (or 100 pounds of fruit) a season.

Nicknames: alligator pear or butter fruit


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