Avocado is an exotic plant that, having come to the Russian market, quickly became popular among Russians. This plant grows in Indonesia, Chile, Spain, Mexico. In Russia, on the Black Sea coast, it is found as an ornamental culture.

Interesting fact:   Avocado belongs to the family of laurel and is called the "American Perseus."

From this article, the reader will learn not only what avocado is, but also what is its caloric value and nutritional value (how many calories are in one fruit or per 100 g of product). We will also tell about the medicinal properties of this subtropical plant and introduce you to some culinary recipes from it.

How many calories in one avocado (calorie avocado 1 pc or 100 grams)

Avocados contain a large percentage of fat in relation to proteins (16%) and carbohydrates (17%) - 67% of fats are contained. Therefore, avocado - a record among fruits in calories - 100 g of the product contains 160 kcal.

Few have tried exotic avocados. But the calorie and nutritional value (how many calories per 100 g - read in our article) of this fruit allow you to get enough and enrich your body with a mass of nutrients, while not gaining extra pounds

The average weight of one avocado without skin and skin is 180 g, therefore, the caloric content of the product is 290 kcal.

Despite such a high calorie, avocado fats are very well absorbed by the body, people do not get fat from eating fruit, on the contrary, it may even lose weight. Therefore, among women are so popular diet with avocados, which can be carried out 1 time per month for 3 days.

It should be noted that this tropical fruit has many vitamins. Vitamin A contributes to the preservation of vision; B vitamins - strengthen the nervous system, vitamin C and other important vitamins are essential for the body.

In addition, it contains various trace elements, for example, selenium and iron, which the body needs, which our land is often poor in, and hence its fruits. Iron is especially necessary for people suffering from anemia.

Regular consumption of avocados reduces the risk of developing cardiovascular diseases, stroke, diseases of the gastrointestinal tract, eyesight and others.

However, apart from the benefits, this fruit can also bring harm. Avocado is absolutely contraindicated for people suffering from food allergies., as it can provoke an allergic reaction.

  It is important to remember: you can not eat bones - they are poisonous.

Overeating of avocados can lead to disruption of the stomach and intestines, meteorism may increase, diarrhea or constipation may appear.

As already noted, avocados, even with a high calorie content, are recommended for weight loss, as it contains easily digestible fats that are not deposited in the body.

When using this fruit, you should limit yourself to the sweet and flour, keep an active lifestyle, do exercises in the morning.

There are quite a lot of recipes with avocados, with it you can cook delicious salads, pate, smoothies and other dishes.

Note:   Avocado does not have a strong and specific taste, it is almost tasteless, therefore it is suitable for consumption with fish and other seafood.

The nutritional value (how many calories) of a subtropical fruit, as we have already found out, is rather high. Therefore, most often with avocados prepare salads with fruits and vegetables that are low in calories.

An example of such a salad can serve as a recipe with tomatoes, sweet (Bulgarian) pepper, onion and cucumbers in equal quantities. Mix everything and add any vegetable oil to taste. Salad has about 100 kcal.

Dietary slimming salad with shrimp and avocado (salad calorie - 110 kcal)

• 1 tbsp. l vegetable oil;
• 1 tbsp. l cilantro, coriander;
• 2 tbsp. l lime juice;
• 500g shrimp:
• 200 g cherry tomatoes;
• 1 avocado fruit;
• salt - 1 tsp;
• ground black pepper - to taste.

1. Fruit wash, cut, remove the bone, remove the skin and cut into thin slices.
2. Washed cilantro finely chopped.
3. In a salad bowl, beat the vegetable oil, cilantro and lime juice.
4. Add boiled shrimps, slices of cherry tomatoes and avocado slices to the mixture.
5. All mix gently and immediately served to the table.

This salad should be consumed immediately.

This salad is not only delicious, but also beautiful:

1. Avocado wash well, cut and remove the bone.
2. Spoon the pulp out of the fruit to stretch it or cut it into pieces.
3. Boil rice.
4. Boil 5 shrimp pieces.
5. Boiled rice (50 g), shrimp and fruit pulp mix and put in the middle of the fruit.

100 g of this dish has 185 kcal.

Avocado can be prepared for breakfast pate.

For 4 people, it is enough to take 1 piece of avocado. Wash, remove bone and skin, knead to a state of mashed potatoes. If desired, you can add ketchup, pepper, salt, garlic, 2 tsp. lemon juice and all fill with sunflower oil.

Mass put on dried loaf. Eat right away.

Nutritional value (i.e., how many calories) 100 g of pate is about 225 kcal.

• smoked fish - 1 pc;
• 1 avocado;
• homemade cream - 100g;
• soft cheese - 100g;
• garlic - 5-7 cloves;
• sesame;
• add greens and herbs if desired.

1. Peel and grind the fish in a blender.
2. Wash the avocado, peel, remove the bone and grind to a state of mashed potatoes.
3. Mix the mixture with cream, cheese, crushed garlic, sesame and finely chopped greens.
4. Add pepper and salt.

The resulting paste is applied on bread, toast or soft loaf. The calorie content of this sandwich is about 230 kcal.

For those who want to lose weight, you can prepare a low-calorie sandwich with avocado pate (50 kcal per 100 g). To do this, mash the avocado pulp, add 1 tomato without skin. Season with herbs and spices to taste. Spread on soft or toasted bread.

In Italy, the most popular product is pasta, which is called pasta there, regardless of their shape and size. The nutritional value (how many calories per 100 g of product) pasta, by the way, is also high.

  It is important to know that for Italian pasta it is right to cook it to the state of “al dente”. This is when the product is soft on top, but not very in the middle.

It should not be boiled and sticky, but should retain its shape.

The cooking time is always written on the packages; you need to know it and remove it from the fire 1-2 minutes earlier. For a change in these products add all sorts of seasonings and sauces that make ordinary pasta extremely tasty.

Often used for this fruit, in particular avocado. From it usually prepare various sauces.

The easiest to prepare is a creamy sauce. It requires:

• avocado 1 ripe (pulp);
• yogurt without additives or thick cream - 100 g;
• vegetable oil - 50 ml;
• garlic - 3 cloves;
• lemon juice - 1 tbsp. l .;
• to taste and desire - salt and pepper.

All the named components are mixed to a state of mashed potatoes.

Cooked pasta is mixed with cooked cream sauce. To improve the taste of this dish, you can add 10 g of nuts, 10 g of raisins a little chili pepper (dried). This dish has a caloric content - 165 kcal per 100 g.

Cream is known to be a high-calorie product, therefore those who want to lose weight can prepare a sauce for the paste with a taste of cream. This will require:

• avocado - 2 pcs .;
• finely chopped garlic;
• finely chopped 1 shallot;
• juice from one lemon;
• olive oil - 50 ml;
• finely chopped parsley - 0.5 cups;
• salt and pepper to taste;
• 400 g spaghetti or other pasta.

1. Pasta (pasta) to put the cook to the state of "al denta."
2. Prepare the sauce.
3. With ready-made pasta drain the water, leaving 100 g of broth.
4. Paste put on a dish and mix with the sauce, if necessary, add a decoction of pasta.
5. Sprinkle pasta (pasta) on top with parsley or other herbs if desired.

100 g of cooked such a dish has about 150 kcal.

All over the world eggs Benedict are very popular for breakfast, where bread is the basis. But instead of bread, you can use avocado. For this sandwich, a poached egg is placed between thin slices of avocado.

This breakfast is low-calorie. Nutritional value - only 70 kcal per 100 g.

Poached Egg is cooked very quickly. For this egg without a shell is thrown into hot water, but that does not boil, and after 2 minutes removed.

For 4 servings take 2 ripe avocado fruit, 4 pcs. eggs; chopped green onions - 2 tbsp. l .; salt to taste; pepper as desired.

1. Avocado fruit is cut, a bone is taken out, and the flesh is removed to fit a whole egg.
2. Egg is hammered into halves of fruit, salted and sprinkled with spices.
3. In a deep frying pan or in a baking dish put the halves of the fruit tightly to each other. Put in the oven, heated to 210 degrees for 20 minutes.
4. The finished dish is sprinkled with green onions.

For the first time a smoothie appeared in America in 1920. This is a diet cocktail, quite rich, but low-calorie. The consistency thicker than yogurt.

Prepare a drink from mixtures of berries, vegetables, fruits with the addition of greens, seeds, nuts, oatmeal, green tea and dairy products (kefir, plain yogurt, cottage cheese, etc.).

Lovers of exotic fruits prefer avocado and banana smoothies. To do this, put in a blender:

• 2 washed, peeled and finely chopped avocados (the fruit must be ripe, if it is soft when pressed on the fruit, then this is what you need);
• 1 washed, peeled and finely chopped banana;
• oatmeal - 2 tbsp. l .;
• honey - 1 tsp;
• a pinch of cinnamon.

All this pour 150 g of milk. Beat at maximum speed of 0.5 minutes. Calories - 128 kcal per 100 g

According to the American Dr. Oz, avocado and orange are the perfect combination for weight loss. Orange reduces the level of stress hormone, and avocado has unsaturated fats. According to the American, smoothies from these fruits are especially suitable for those who want to lose weight.

To do this, in a blender, you need to mix and beat: 1 avocado, juice from 2 oranges, 1 medium carrot, water and milk, 100 g each, if desired, you can add honey to taste.

Avocados are fruits that Russians have not known for quite recently. But today it is already known that this southern fruit, which has a small caloric content, but with good nutritional value, improves health, thanks to its richness in vitamins and minerals.

Unsaturated fats are almost completely absorbed by the body and satisfy hunger. Therefore, they are a good diet for weight loss.

Take care and be healthy!

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Avocado is great for all sauces - it is almost tasteless and well absorbs the flavors and tastes of the ingredients combined with it.

CHEMICAL COMPOSITION AND ANALYSIS OF NUTRITIONAL VALUE

Nutritional value and chemical composition "Avocado [PRODUCT REMOVED]".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible part.

The energy value Avocado [PRODUCT REMOVED]   makes 160 kcal.

Primary source: The product has been removed. .

** This table shows average rates of vitamins and minerals for an adult. If you want to know the rules taking into account your gender, age and other factors, then use the application "My healthy diet."

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The ratio of proteins, fats and carbohydrates:

   Knowing the contribution of proteins, fats and carbohydrates to the caloric content, one can understand how well a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US Department of Health and Russia recommend 10–12% of calories to be derived from proteins, 30% from fats, and 58–60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

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TIME TO ACHIEVE THE GOAL

USEFUL PROPERTIES OF AVOCADO [PRODUCT REMOTE]

Avocado [PRODUCT REMOVED]rich in such vitamins and minerals 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%

Why is Avocado Useful? [PRODUCT REMOVED]

• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6   participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformations of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine \u200b\u200bin the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, and anemia.
• Vitamin B9   as a coenzyme are involved in the metabolism of nucleic and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Inadequate folate intake during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A marked relationship between the level of folate, homocysteine \u200b\u200band the risk of cardiovascular diseases was shown.
• Vitamin C   participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. The deficiency leads to friability and bleeding of the gums, nasal bleeding due to increased permeability and fragility of the blood capillaries.
• Vitamin K   regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, lowered blood levels of prothrombin.
• Potassium   is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses, pressure regulation.
• Copper   part of enzymes with redox activity and participating in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by impaired formation of the cardiovascular system and the skeleton, the development of connective tissue dysplasia.

You can find a complete reference book of the most useful products in the appendix - a set of properties of a food product, in the presence of which the physiological human needs for the necessary substances and energy are satisfied.

Vitamins, organic substances that are needed in small quantities in the diet of both humans and most vertebrates. Synthesis of vitamins, as a rule, is carried out by plants, not animals. A person’s daily 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 when processing food.

Avocado is quite nutritious and nourishing fruit, while using it for a short period of time, you can lose those extra pounds.

Avocado is home to Mexico and Central America, where it is called the "alligator pear" due to the bumpy dark green rind, which is similar to crocodile skin.

In addition, the effect of this fruit on the body allows you to save weight and not to gain it again. Despite its high calorie content, avocados can not only burn fat, but also completely rid the body of them.

Useful properties of avocado

Despite the fact that avocado is a fruit, its chemical structure is similar to vegetables, it is as diverse and rich as they are.

The composition of this fruit includes fats, which are fairly easily absorbed by the body, while the avocado does not contain cholesterol and practically has no sugar in its composition (mass fraction is 2-5%).

In addition, avocados contain vitamins of groups A, B, C, E, K, P and a large amount of salts (potassium, magnesium, sodium, calcium, phosphorus).

According to the most courageous assumptions of scientists, this fruit is able to completely replace human food, because it contains a huge amount of useful substances.

Like many other fruits, whose homeland is the country of the West, avocados need proper handling of themselves. First of all, after the avocado fruit is cut, it is necessary to remove the bone. Since its composition contains many toxins that are oxidized when exposed to oxygen, bone can be easily poisoned. It is necessary to store this fruit only in the refrigerator, its pulp turns black at room temperature.

In avocados, the caloric content per 100 grams is about 223 kilocalories, while, despite this high value, this fruit does not contribute to the formation of fatty layer.

That is why many nutritionists recommend avocados to those who want to lose weight without harm to the body. At the same time, it is necessary not only to add this fruit to the diet, but also to abandon the use of sweet and flour food.

Since avocado has an inconspicuous taste, it can be added to any vegetable and fruit salads, as well as to eat with all kinds of fish. Most often, the calorie content of avocado salad is quite low. The most common vegetable salad is tomato, cucumber, sweet pepper, onions, and avocado. A small amount of sunflower oil and freshly squeezed lemon juice is added as a dressing. Calorie salad with avocado, prepared according to the above recipe, is only about 100 calories.

The use of this fruit contributes not only to the loss of extra pounds, the daily use of avocados helps cleanse the liver / biliary tract. That is why avocados are recommended to be added to the diet in case of secret deficiency or gastritis. In addition, according to some scientists, this fruit is able to suspend the aging process of the body.

Calorie avocado and diet

As mentioned above, the calorie content of 1 avocado is about 223 kilocalories, so for those who want to lose extra pounds, it is a good helper. After all, despite the high caloric content of avocados per 100 grams, the energy that is released after it is consumed does not turn into fat.

With the help of a three-day diet on avocados, you can lose about 2 kilograms of excess weight. To do this, you need to adhere to the following menu for a specified period:

• Breakfast - half avocado, filled with low-fat cottage cheese.
• Lunch - a salad of half an avocado, fresh cucumber, one boiled egg and a small amount of green onions.
• Dinner - lightly toasted steak (90 grams) and half avocado with cottage cheese (as for breakfast).

From liquids it is allowed to consume water and tea (without sugar), except for this, during the diet one should completely abandon the use of salt, sugar and various spices.

The calorie content of avocados for many years was frightening people who wanted to lose weight. After all, avocado is the most high-calorie fruit, containing a large amount of fat. For years, people trying to lose weight avoided eating avocado. It turned out that it was a mistake losing weight.

Avocado, despite the calorie content, helps burn fat. It's all about fat! Most of the fat contained in avocados is monounsaturated. It is monounsaturated fats that scientists believe protect the heart from disease, and the body from inflammatory processes.

A study on weight loss has shown that diets that include products with a monounsaturated fat content are more effective in terms of weight loss than low fat diets. Avocados contain various types of fatty acids that are necessary for the health of the body. If you want to lose weight, then creamy, creamy avocado will replace your butter, sour cream and cheese!

Avocados do not contain cholesterol and sodium. In addition, avocado offers us potassium, magnesium, folic acid, dietary fiber, vitamins and, including lutein. If you want to lose weight, then avocados should be included in the plan of your diet. An interesting fact is that by adding avocado to a salad, the absorption of fat-soluble nutrients, such as carotene and lutein, increases.

Avocado Calories

One average avocado weighs about 200 grams. Half an avocado weighs about 100g. Calorie avocado is 160 kcal per 100g. Content of the main nutrients in 100 gr. avocado:

• Protein 2.0 gr.
• Carbohydrates just 8.53 grams.
• Water 73 gr.
• Fat is just 14.7 grams.

And now the fun part. Consider the composition of fats. The composition of avocado includes all three types of fatty acids of them, the main ones:

1. Saturated 2.13 gr.
2. Monounsaturated 9.8 g.
3. Polyunsaturated 1.82 g.

The main type of fatty acids in avocados are monounsaturated fatty acids, the same as in olive oil and olives.

How much avocado fat

Let's talk a little about fat. Fats are saturated and unsaturated. The difference is determined by the chemical formula and bonds between molecules. A different type of product contains different types of fat, or combinations of fatty acids in various combinations. The same product can combine saturated, mono and polyunsaturated fatty acids in different ratios.

Saturated fats predominate in products of animal origin and have refractoriness. The most striking example is butter, cheese or lard. In turn, unsaturated fatty acids consist of monounsaturated and polyunsaturated, the difference is again in the chemical formula.

Monounsaturated omega-9 fatty acids (oleic acid)

Foods with a high content of monounsaturated fatty acids, also called omega-9 fatty acids, are olive oil, avocado, almonds, seeds, nuts. Monounsaturated fatty acids prevent cholesterol oxidation, which prevents the appearance of cholesterol plaques.

• Omega-9 fatty acids can destroy 10-15% of body fat per day.
• Omega-9 inhibits the appearance of cholesterol plaques
• Omega-9 helps preserve the elasticity and youthfulness of the skin
• The body itself is able to produce these acids, but it is also important that they are supplied with food.

Omega-3 and Omega-6 Polyunsaturated Fatty Acids

These acids are called essential (PUFA), as the body itself does not produce them, and we get them from food. These acids are called omega-3 and omega-6 essential fatty acids. They are found in foods such as vegetable oils, fish, and seafood. These acids can only be obtained with food.

If you want to lose weight, then preference should be given to unsaturated fats, such as mono and polyunsaturated fatty acids. Unsaturated fatty acids help to reduce the level of bad cholesterol, prevent cardiovascular diseases and burn fat (especially in the abdomen) without cutting calories in the diet.

Numerous studies have shown that people who consume predominantly unsaturated fatty acids have a lower body mass index and less abdominal fat. In addition to counting calories, we must look at the quality of food. Unsaturated fatty acids are mainly found in high-quality products, the use of which greatly improves the quality of life.

Healthy fats help the body prevent many diseases and keep the skin beautiful and elastic, despite the calorie content. No wonder the avocado is considered a product that promotes the rejuvenation of the body, avocado face maskskeep the beauty. Eating an avocado in food can be very much not to think about its caloric content, because you get much more benefit.

If you don't know yet, then avocado is a fruit. Here is such an unusual and unusual fruit for us, which completely falls under the characteristics of the vegetable. Some even consider it a nut, but this, as you already understood, is not so.

Avocado is an exotic fruit, but unlike many imported "plastic" fruits and vegetables, it is rich in vitamins and microelements. Due to its dense skin and the fact that avocados are harvested by slightly unripe, it tolerates transportation and does not need to be treated with chemicals. Even if the fruit was sprayed with something, then its fleshy peel will not miss the harmful chemistry, and also will not allow moisture to evaporate and will remarkably preserve all the useful substances. You can say this overseas product gets on our table in its natural and natural form.

A special feature of avocado is its fat content., it can be felt as when cutting the fruit, and tasting a piece. It can be said that avocado can change the oil - it is often used as spreading on bread or salad dressing. And the avocado salad does not need olive or sunflower oil; for taste, you can sprinkle it with lemon or lime juice.

Since this fruit is healthy, but fat, it should be used carefully, especially those who are on a diet. It only tastes like a cucumber, and its caloric content and nutritional composition is significantly different.

How many calories in avocado

One hundred grams of fresh avocado contains about 160 calories. The calorie content of one fruit can be calculated approximately without weights: weigh the avocado in the store. Subtract from this figure 30 grams (weight of the stone and peel) and get a clean yield of pulp. One avocado weighs 180-220 grams.

Also in one hundred grams of avocado contains 2 grams of protein, which accounts for 8 calories, 14.7 grams of fat, which accounts for 132 calories and 1.8 grams of carbohydrates, which account for 7.3 calories.

In addition, the main composition includes: water (73 g), dietary fiber (7 g), saturated fatty acids (2 g), monosaccharides and disaccharides (0.5 g), starch (0.1 g) and ash (1 , 5 grams).

If we talk about the nutritional value of avocados, the main vitamins contained in avocados are: vitamin C (10 mg), choline (14.2 mg), vitamin B5 (1.398 mg) and vitamin PP niacin equivalent (1.7 mg). In smaller proportions are also present: beta-carotene, vitamin A, all the B vitamins and vitamin K.