CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.
| Nutrient | Quantity | Norm** | % of norm in 100 g | % of the norm in 100 kcal | 100% normal |
| calories | 160 kcal | 1684 kcal | 9.5% | 5.9% | 1053 |
| Squirrels | 2 g | 76 g | 2.6% | 1.6% | 3800 g |
| Fats | 14.66 g | 56 g | 26.2% | 16.4% | 382 g |
| Carbohydrates | 1.83 g | 219 g | 0.8% | 0.5% | 11967 |
| Alimentary fiber | 6.7 g | 20 g | 33.5% | 20.9% | 299 g |
| Water | 72.23 g | 2273 | 3.2% | 2% | 3147 g |
| Ash | 1.58 g | ~ | |||
| vitamins | |||||
| Vitamin A, RE | 7 mcg | 900 mcg | 0.8% | 0.5% | 12857 |
| beta carotene | 0.062 mg | 5 mg | 1.2% | 0.8% | 8065 |
| Vitamin B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 2.8% | 2239 |
| Vitamin B2, riboflavin | 0.13 mg | 1.8 mg | 7.2% | 4.5% | 1385 |
| Vitamin B4, choline | 14.2 mg | 500 mg | 2.8% | 1.8% | 3521 g |
| Vitamin B5, pantothenic | 1.389 mg | 5 mg | 27.8% | 17.4% | 360 g |
| Vitamin B6, pyridoxine | 0.257 mg | 2 mg | 12.9% | 8.1% | 778 g |
| Vitamin B9, folate | 81 mcg | 400 mcg | 20.3% | 12.7% | 494 g |
| Vitamin C, ascorbic | 10 mg | 90 mg | 11.1% | 6.9% | 900 g |
| Vitamin K, phylloquinone | 21 mcg | 120 mcg | 17.5% | 10.9% | 571 g |
| Vitamin PP, NE | 1.738 mg | 20 mg | 8.7% | 5.4% | 1151 |
| Macronutrients | |||||
| Potassium, K | 485 mg | 2500 mg | 19.4% | 12.1% | 515 g |
| Calcium Ca | 12 mg | 1000 mg | 1.2% | 0.8% | 8333 g |
| Magnesium | 29 mg | 400 mg | 7.3% | 4.6% | 1379 |
| Sodium, Na | 7 mg | 1300 mg | 0.5% | 0.3% | 18571 |
| Phosphorus, Ph | 52 mg | 800 mg | 6.5% | 4.1% | 1538 |
| trace elements | |||||
| Iron, Fe | 0.55 mg | 18 mg | 3.1% | 1.9% | 3273 g |
| Manganese, Mn | 0.142 mg | 2 mg | 7.1% | 4.4% | 1408 |
| Copper, Cu | 190 mcg | 1000 mcg | 19% | 11.9% | 526 g |
| Selenium, Se | 0.4 µg | 55 mcg | 0.7% | 0.4% | 13750 g |
| Fluorine, F | 7 mcg | 4000 mcg | 0.2% | 0.1% | 57143 g |
| Zinc, Zn | 0.64 mg | 12 mg | 5.3% | 3.3% | 1875 |
| digestible carbohydrates | |||||
| Starch and dextrins | 0.11 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.66 g | max 100 g | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 2.126 g | max 18.7 g |
Energy value Avocado [PRODUCT REMOVED] is 160 kcal.
Primary Source: Product removed. .
** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.
The nutritional value
Serving Size (g)
BALANCE OF NUTRIENTS
Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.
SHARE OF BJU IN CALORIES
The ratio of proteins, fats and carbohydrates:
Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how the product or diet meets the standards healthy eating or dietary requirements. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.
If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.
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GOAL TIME
Avocado [PRODUCT REMOVED] rich in vitamins and minerals such as: vitamin B5 - 27.8%, vitamin B6 - 12.9%, vitamin B9 - 20.3%, vitamin C - 11.1%, vitamin K - 17.5%, potassium - 19.4%, copper - 19%
The complete guide to the most useful products you can see in the application - a collection of properties food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.
vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.
Avocado, another name for which is an alligator pear, is a fruiting evergreen plant from the genus Perseus, the Laurel family. The fruit in its composition and palatability looks like a vegetable, but it's a fruit. The calorie content of avocados depends on the fat content of the product, but on average it is approximately 160 kcal per 100 g. It is widely recommended by nutritionists to use an avocado diet for weight loss. It has gained immense popularity due to its beneficial effect on the entire body.
This article will look at what the ratio of CBJA is in avocados, whether it is good for weight loss, as well as talk about the properties and review the reviews on the results of the diet.
In contact with
The high calorie content of avocados is due to the fat content - about 15% by weight of the product. Do not be afraid - these are monounsaturated "healthy" fats, with moderate use, helping to lower cholesterol. Adding these fats to your daily diet will give you energy and help your body absorb nutrients better. Average calorie content of 1 pc. fresh avocado is 150-160 kcal.
Many do not dare to use avocados for weight loss due to its high calorie content, but in vain. Recent studies have shown that no matter how many kilocalories are contained in 100 g of avocado, it contributes to weight loss.
Data indicating how many calories are in 1 avocado depends on the weight of the fruit. The weight of an avocado is 110-150 g. A stone with a peel together weighs about 30 g, i.e. to determine the weight of the main product, it is necessary to subtract 30 g from the total mass. Knowing the weight of one unit, it is very easy to independently calculate how many calories are in one avocado.
BJU and calorie content of avocados depends on its variety. We will look at the average nutritional value.
BJU avocado per 100 g:
The glycemic index of avocados is 10 units - this is one of the lowest indicators, which once again proves the benefits of avocados for weight loss, making it a valuable component of a huge number of diets, regardless of the calorie content of the product.
The flesh of the avocado should be light in color and the pit should be easy to separate.
Before use, it is necessary to remove the upper skin and get the bone. Eat avocados both raw and stewed, fried, boiled or baked - to choose from. The taste of avocado is similar to butter, only with the addition of nuts and herbs. As an independent product, it is practically not used - it is recommended to add at least one more ingredient, only then you will be able to feel all the delights of taste.
Avocados are good for adding to various salads, soups, cold snacks, sushi or sandwiches. Perfectly compatible with meat, various fish, seafood or vegetables.
The benefits of avocados for weight loss are obvious - this is unique. It is mainly due to this feature that avocados are considered an excellent dietary product.
It has long been known about the beneficial effects of avocados on the body. Thanks to the unsaturated fats it contains, it reduces the risk of problems with the cardiovascular system. Thanks to its potassium content, it supports Good work heart, increases stress resistance, improves water-salt balance.
Many people wonder if it is possible or not to eat avocados when losing weight. Like many diets, this one is no exception. It is based on weight loss by cutting calories, and increasing the intake of foods that are rich in fiber. This combination eliminates toxins and allows the body to partially use fat reserves. The diet will work 100% if you know how to eat avocados for weight loss.
To achieve maximum results, you need to know how to cook avocados for weight loss. You can make sandwiches various soups, sushi, snacks and salads. The most popular and beloved dish of all is guacamole, which includes mashed fruit pulp, lime juice and a pinch of salt. Some also add vegetables and spices. Before you make a choice in what form to eat avocados, you need to remember that only fresh avocados have the most nutrients. Important: The result of losing weight depends on how and with what to eat avocados.
Nachos with avocado guacamole
For cleaning, you need to make an incision along the fruit, and then turn it in opposite directions. If the fruit is ripe, it will not be difficult. Then you need to remove the bone and separate the pulp from the peel. Avocados are recommended to be eaten immediately, or used in cooking, as when interacting with oxygen, it begins to darken, losing its color. appearance. Sprinkle avocado to slow this process down. lemon juice. How right and?
Not everyone knows how to eat avocados to lose weight. A diet based on this product, subject to certain rules and a diet, will help you “become lighter” by 2 kilograms in 7 days. To do this, you need to eat 4 times a day at equal time intervals, snacking is unacceptable. It is also imperative to exclude alcohol, sweets and all other products that contain harmful carbohydrates.
Many people wonder: is it possible to eat avocados at night when losing weight. Including this fruit in your dinner is not only allowed, but also recommended. To do this, you can use a wide variety of dishes containing avocados in their composition. It is important that there are no smoked meats, fatty, fried or salty foods. Give preference to salads, fruit or vegetable snacks, or rolls. Is it possible to eat bananas at night, read.
Before you start to master a new diet, you need to consult a specialist. It should not be used by minors or people with health problems.
On various forums, you can find a huge number of reviews about the avocado diet for weight loss. Users share their experiences, recipes and give advice.
With the development of transport links between the countries of the world, domestic consumers were able to get acquainted with a wide variety of exotic fruits, one of which can be called avocado. Mexico is considered the birthplace of this culture. The plant is an evergreen tree that belongs to the laurel family. Currently, breeders have bred many varieties of this fruit. In many tropical countries there are extensive plantations where the alligator pear is grown. Today it is no longer a rarity and is used in everyday nutrition. Soups, salads, sushi, sandwiches and various snacks are prepared from the pulp. It goes great with seafood.
Avocado is a dark green fruit of a tall tree native to Mexico, South America and some European countries. The fruit has excellent taste characteristics, most often it is used in cooking, medicine and cosmetology.
Benefit
Alligator pear is a source of such vitamins as A, E, C, PP, vitamin B groups. Other important components are iron, phosphorus, calcium and other valuable elements for the body. Avocados have a beneficial effect on the activity of the cardiovascular system, stomach, intestines, liver. It helps to remove cholesterol from the blood, strengthens the body's defenses. In addition, the composition of the fruit contains substances that have a detrimental effect on cancer cells, as well as a protein necessary for the formation of muscle tissue. Even people with diabetes can eat it. During heat treatment the number of useful elements in the composition of the product is significantly reduced, so it is more preferable to use it in its raw form.
The fruit contains a large amount of vitamins, minerals and monosaturated fats. It is easily absorbed by the body and reduces the risk of heart disease, diabetes and hypertension.
Contraindications
It is not recommended to eat fruits for people who are allergic or intolerant to this product. In addition, it must be remembered that it is also not worth using in large quantities in order to avoid the occurrence of undesirable reactions of the body. Only the pulp is eaten, but the stone contains dangerous substances, so it must be thrown away.
Calorie content and BJU
The calorie content of avocados depends on the variety, but basically 100 g of the product contains 120-167 kcal. Overweight people are advised to take the fruit in small portions.
Nutritional value per 100 grams:
The average weight of one piece of avocado varies from 180 to 200 g, however, there are specimens whose mass can exceed 1.5 kg. Most often on the shelves there are fruits weighing no more than 200 g, calorie content of 1 pc. which is approximately 290-300 kcal. Additionally, it is impossible to reduce the calorie content of the product.
During the diet
Avocado is a rather high-calorie fruit, however, when losing weight in small quantities, you can eat it, as it does not contribute to the formation and accumulation of fats. If you follow a strict diet with a lot of restrictions, the rich vitamin composition of the culture will help to saturate with all the necessary nutrients. There are unloading diets, the main component of which is an alligator pear.
Avocado is very beneficial for the human body, so many doctors and nutritionists advise eating it. However, it should be borne in mind that this fruit contains a large amount of fat (about 30% of the total mass), which means that it is very high in calories.
Avocados are incredibly useful (calorie content, benefits and harms, composition, the nutritional value- later in the article)
Fortunately, those fats that are contained in avocados are not deposited on the hips and sides. These are polyunsaturated fats, the so-called "good" ones. If you do not abuse them, then you can not only not gain weight, but also improve your health, for example, lower cholesterol.
Energize, strengthen cell membranes, improve digestion - all this can avocado
However, if we talk about numbers, the calorie content of one avocado will be about 250-285 kcal. In fact, a fifth of an avocado already contains 50 calories., about the same amount is contained in 100 g of fresh cabbage soup with potatoes. If taken in terms of the weight of the product, then 100 g of fresh fruit contains approximately 208 calories.
You can independently calculate the calorie content of any fresh avocado fruit, knowing its weight. The pit and skin of an avocado together weigh about 30 g, i.e. 30 g should be subtracted from the weight and you get the weight of pure pulp. 
Remember that 100 g = 208 calories, and count. If there are no scales, then we estimate the calorie content as follows: we subtract the weight of the stone from the average weight of the avocado (170 g), we get 140 g - this is the weight of the pulp.
We multiply 1.4 by 208 (calorie content 100 g), we get approximately 290 calories.
When it comes to the nutritional value of avocados, it is immediately necessary to note the fact that the avocado fruit is particularly nutritious due to its high fat content.
Fat accounts for 20 g or 180 calories. In addition, 100 g of fresh avocado contains 2 g of protein, which equates to 8 calories. And finally, carbohydrates - 5 g, which is 20 calories.
The usefulness of avocados is due to the content of more than twenty different vitamins and minerals.
We list the main ones, in descending order of mass: vitamin B4, vitamin C, vitamin PP, vitamin B5. Smaller amounts contain vitamins: B2, E, B9, B6, A.
As for minerals, avocados are exceptionally rich in potassium (485 mg), significant content of phosphorus (52 mg), magnesium (29 mg), calcium (12 mg).
Note! Avocado also contains folic acid so necessary for patients diabetes and pregnant.
Due to its composition, avocados are endowed with special properties.
Concerning possible harm, then it all comes down to individual intolerance. Avocado peel and pit are especially dangerous. It is there that toxins are contained that can disrupt digestion and cause allergies. Here, even with a strong desire, you will not be able to enjoy this wonderful fruit.
It is important to know! With extreme caution, avocados should be consumed by those who are obese.
Those who want to get rid of extra pounds should pay attention to avocados. Nutritionists do not suggest completely abandoning this product. 
Some believe that avocado helps to get rid of the stomach specifically due to potassium. But this component is also present in banana and beets. However, there are no such legends about these fruits.
Interesting fact! Whatever it was, but local disposal of excess weight does not seem possible.
It all depends on your physique. Fats will build up and disappear in the order that was determined by nature. When the extra pounds go away, the fat folds on the abdomen will also evaporate.
Thanks to the exceptional beneficial properties and taste qualities, avocados have created many recipes for dishes, including salads, pates, sauces, smoothies. 
One of the most simple salads- salad of avocado, cucumbers and tomatoes. All are taken in equal proportions, cut and mixed. Sweet and sour sauce is used as a dressing. 
Calorie content per 100 g will be 65 calories. Or another salad with chicken breast.
Take a fillet chicken breast- 200 g, celery stalk - 4 pcs., 0.5 tsp. curry, 1 apple, natural yogurt - 3-4 tbsp. Breast, celery and apple, cut into cubes, must be mixed, seasoned with yogurt and sprinkled with curry. Salad ready.
Calorie content of 100 g - 67 calories.
For cooking, you will need an avocado, salt, freshly ground pepper, 1 tomato, herbs and spices. All this is ground in a blender.
For a toast, you need exactly whole wheat bread. In this way, you can cook real nutritious breakfast or a snack. 
100 g of such a breakfast will contain 50 calories.
To prepare this delicious a simple dish take spaghetti, the pulp of 2 avocados, a clove of garlic, a little shallot, lemon juice (from one fruit), a quarter cup olive oil, as well as finely chopped parsley, salt and pepper to taste for finishing touches. 
While the pasta is cooking, all the ingredients, except parsley and salt and pepper, are placed in a blender and chopped.
There are 160 calories per 100 g of this dish.
Avocado in its solid form can be an alternative to bread in many cases. For example, why not place poached eggs on top of one strip of avocado and top with another. 
The egg is carefully broken so as not to damage the yolk. Lay out a cling film over a bowl and carefully pour the yolk into the middle, make it look like a bag and lower it into moderately boiling water.
Boil 4 minutes. When the poached egg has cooled, it should be placed between the layers of avocado.
The calorie content of such a dish is 70 calories per 100 g.
A smoothie is a thick drink. The main ingredients of such dishes are berries and fruits, which were previously chopped in a blender. As for smoothies with avocados, there is different variants. For example, with the addition of cucumber.
The combination of cucumber and avocado is very harmonious and tasty.
This option is ideal for those who want to keep their figure, but want to continue to receive vitamins and minerals.
Take a couple for cooking. large cucumbers, 2 small avocados, mineral water - 1 tbsp., a bunch of greens, a little lemon juice, sea salt, pepper. Everything is ground in a blender.
The calorie content of the total volume of the prepared smoothie will be 140 calories.. There is also an avocado and banana smoothie option. The drink has real healing properties and will definitely be to your taste.
In addition to banana (1 pc.) And avocado (2 pcs.), You will also need honey (1 tsp), milk (150-200 ml), a pinch of cinnamon. Everything is ground in a blender.
There are 128 calories in 100 g of smoothie.
Nutritionists are sure that a day started with such a breakfast will help you get rid of heart problems (heart attack and stroke are definitely not something to be afraid of).
Such a cocktail should be consumed in autumn or early spring. It is during this period that the human body more than ever needs natural vitamins to strengthen immunity. 
In the end, this smoothie option will help you improve your mood, as the nutritional value of the product is quite impressive.
In addition to the main components - avocado (1/2 pc.) And blueberries (150 g) - the composition of the smoothie includes kiwi (1 pc.) With banana (1 pc.), Wild berries (150 g), spinach (50 g), water either coconut milk(250 ml).
First, spinach with water is loaded into the blender, then fruit comes. Calorie content: 62 calories per 100 g of product.
Avocado is an amazing product that is widely used in nutrition. Despite the high calorie content, it can be consumed by everyone without exception, if there is no individual intolerance. It is good for health and strengthening the immune system, especially during periods of general beriberi.
In this video, you can find out what nutritionists think about the calorie content and benefits of avocados:
A very popular video with over half a million views on why you should eat avocados:
How to cook and eat avocados for health and weight loss (counting calories) in this video:
We all know that avocado by level nutritional value takes one of the first places among all herbal products. Pureed avocado pulp is the main ingredient in a Mexican dish. guacamole. It can also be used to prepare various salads and fruit smoothies. This southern fruit not only has a pleasant and delicate taste, but also contains whole complex of vitamins, and healthy fats, which are in large quantities in it, are easily absorbed by the body.
But that's not all beneficial features that avocados have. What else can interest us in this fruit, which many mistakenly take for a vegetable? Now we will prove that avocados have a positive effect on the entire body and there should be much more of it in your diet than you thought.
