All about Avocado: Properties, Benefits, and Calories – Avocado has been one of the most fashionable foods for some years now. It has become one of the favourite fruits to be part of our breakfasts and make guacamole or as part of salads. In addition, numerous studies have shown that it has beneficial effects on our health due to its high nutritional value; therefore, it is one of the most helpful fruits for athletes.

This is all you need to identify about avocado:

Avocado Nutritional Value

100 grams of avocado contain the following:

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Calories: 160 kcal

Total fat: 15g

Cholesterol : 0mg

Sodium : 7mg

Potassium : 485mg

Carbohydrates: 9g

Proteins: 2g

Dietary fiber: 7g

Avocado Benefits

Avocado is an essential source of healthy fats. Unlike the fresh fruits we are used to eating, avocado is not an important source of carbohydrates, but it is fat. In addition, this fruit contains oleic acid, present in both avocado and olive oil, which belongs to monounsaturated fats and is known for its beneficial action on the heart, brain, and arteries and its satiating properties. Avocado also provides Omega6 and a small amount of Omega3.

Avocado is rich in beneficial substances. This fruit contains many minerals, vitamins, and other antioxidant elements. It stands out, especially for its potassium, calcium, and magnesium, which are important for our muscles, bones, and the correct functioning of the brain and the heart. Avocado is also a source of choline and lutein, beneficial substances to reduce cholesterol, have a good memory and maintain good eye health.

Avocado is good against hypertension, fluid retention, and cellulite. Thanks to its tall potassium content, this fruit is also helpful in avoiding problems with hypertension and in cases of fluid retention and cellulite, protecting the cardiovascular system and draining the lymphatic system.

Avocado helps to digest well and avoid constipation. This fruit is also very good for people who suffer from poor digestion and those who suffer from constipation; thanks to its fibre, it is ideal for counteracting constipation. Almost 25% of the thread that avocados provide is soluble, which slows down the digestive process.

Avocado is rich in folate. This fruit contains 81 micrograms of folate per 100 grams. We are talking about a type of vitamin B that is important for the proper functioning of the brain and very beneficial for pregnant women, as it helps prevent congenital disabilities, specifically those that affect the baby’s brain and spine during the first weeks of pregnancy.

types of avocados


It can be called the king of avocados, as it is one of the consumers’ most famous and best-regarded varieties. The reason? Mainly because of its intense flavor, its creamy pulp is very creamy, which is ideal for making guacamole. It is available throughout the year and is produced mainly in Spain, Chile, and Israel.


This type of avocado is characterized by its elongated pear-shaped shape. Its skin is usually shiny and green, it separates very well from the pulp, which is soft and buttery, so it is perfect to be consumed, for example, as a breakfast spread. Moreover, it is produced mainly in Mexico and Central America.


It comes from California and is oval in shape and medium in size, with an intense and uniform green skin. Its seed is quite large and therefore does not have as much pulp as other properties. It is available from autumn to spring, and its flavour is more delicate than the rest.


Very large, this variety is round, bright green, and can easily exceed half a kilo. Its seed is usually curved, and its creamy pulp is buttery and ideal to be spread on toast. Of Californian origin, it is a typical summer avocado.

Is avocado recommended for athletes?

As we have already told you, avocados are a significant source of monounsaturated fats, which are very important for muscle repair. In addition, it is a fruit that is dense in vitamins and minerals and rich in electrolytes such as potassium and magnesium that help activate muscle mass and prevent cramps.

For example, they are perfect for triathletes, who need healthy fats in their diet to supplement a diet based on lean protein, carbohydrates, and fiber from vegetables, fruits, and whole grains.