Avocado is an exotic plant that, having come to 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 a decorative culture.

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

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

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

Avocado contains a high percentage of fat in relation to protein (16%) and carbohydrates (17%) - it contains 67% fat. Therefore, avocado is the record holder among fruits in terms of calorie content - 100 g of the product contains 160 kcal.

Few have tried exotic avocado... But the calorie content and nutritional value (how many calories are in 100 g - read in our article) of this fruit allow you to saturate and enrich your body with a mass of useful substances, while not gaining extra pounds

The average weight of one avocado without pits and skins is 180 g, therefore, the calorie content of the product is 290 kcal.

Despite such a high calorie content, avocado fats are very well absorbed by the body, a person does not get fat from eating the fruit on the contrary, it may even lose weight. Therefore, among women, diets with avocado are so popular, which can be carried out once a 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 necessary for the body.

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

Regular consumption of avocados reduces the risk of developing cardiovascular disease, stroke, ailments gastrointestinal tract, vision and others.

However, in addition to benefits, this fruit can also bring harm. Avocados are categorically contraindicated for people with food allergies. as it can provoke an allergic reaction.

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

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

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

When using this fruit, you should limit yourself to sweet and starchy foods, lead active image life, do exercises in the morning.

There are quite a few avocado recipes that you can cook with delicious salads, pate, smoothies and other dishes.

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

The nutritional value (how many calories) of the subtropical fruit, as we have already found out, is quite high. Therefore, salads with fruits and vegetables, which are low in calories, are most often prepared with avocado.

An example of such a salad is a recipe with tomatoes, bell peppers, onions and cucumbers in equal amounts. Mix everything and add any vegetable oil to taste. The salad has about 100 kcal.

Diet slimming salad with shrimps and avocado (salad calories - 110 kcal)

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

1. Wash the fruit, cut, remove the pit, remove the skin and cut into thin slices.
2. Finely chop the washed cilantro.
3. In a salad bowl, beat the vegetable oil, cilantro and lime juice.
4. Add cooked shrimp, cherry tomato slices and avocado slices to the mixture.
5. Mix everything gently and serve immediately.

This salad should be consumed immediately.

This salad is not only delicious, but also beautiful:

1. Wash the avocado well, cut and remove the pit.
2. With a spoon, remove the pulp from the fruit, knead it or cut it into pieces.
3. Boil rice.
4. Boil 5 pieces of shrimp.
5. Mix boiled rice (50 g), shrimp and fruit pulp and put in the middle of the fruit.

100 g of this dish has 185 kcal.

Avocados can be used to make a pate for breakfast.

For 4 people, it is enough to take 1 piece of avocado. Wash, remove pits and skin, mash until puree. If desired, you can add ketchup, pepper, salt, garlic, 2 tsp. lemon juice and fill with sunflower oil.

Put the mass on a dried loaf. Eat right away.

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

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

1. Peel and grind the fish in a blender.
2. Wash the avocado, peel, remove the pit and chop until puree.
3. Mix the resulting mixture with cream, cheese, crushed garlic, sesame seeds and finely chopped herbs.
4. Add pepper and salt.

Put the resulting pate on bread, toast or soft loaf. The calorie content of such a sandwich is about 230 kcal.

For those wishing to lose weight, you can prepare a low-calorie sandwich with avocado pate (50 kcal per 100 g). To do this, knead the pulp of the avocado, add 1 tomato without the 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 its shape and size. 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 cook it correctly until it is al dente. This is when the product is soft on top, and not very much 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 must know it and remove it from the heat 1-2 minutes earlier. For a change, all kinds of seasonings and sauces are added to these products that make regular pasta unusually tasty.

Fruit is often used for this, in particular avocado. Various sauces are usually prepared from it.

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

• 1 ripe avocado (pulp);
• plain yogurt or heavy cream- 100 g;
• vegetable oil - 50 ml;
• garlic - 3 cloves;
• lemon juice - 1 tbsp. l .;
• to taste and desire - salt and pepper.

Mix all the named components until puree.

The cooked pasta is mixed with the cooked creamy sauce... To improve the taste of this dish you can add 10 g of nuts, 10 g of raisins, a little chili (dried). Such a dish has a calorie content of 165 kcal per 100 g.

Cream is known to be a high-calorie product, therefore If you want to lose weight, you can make a cream-flavored pasta sauce. This will require:

• avocado - 2 pcs.;
• finely chopped 1 clove of 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 of spaghetti or other pasta.

1. Cook the pasta (pasta) until it becomes al dente.
2. Prepare the sauce.
3. WITH ready-made pasta drain the water, leaving 100 g of broth.
4. Put the pasta on a dish and mix with the sauce, if necessary add the broth with the pasta.
5. Sprinkle the pasta (pasta) on top with parsley or other herbs as desired.

100 g of such a cooked dish contains 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 in calories. Nutritional value - only 70 kcal per 100 g.

The poached egg cooks very quickly. To do this, an egg without a shell is thrown into hot water, but so as not to boil, and after 2 minutes take out.

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

1. Cut the avocado fruit, take out the pit, take out the pulp so that a whole egg can fit there.
2. An egg is driven into the halves of the 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 an oven heated to 210 degrees for 20 minutes.
4. Sprinkle the finished dish with green onions.

The smoothie first appeared in America in 1920. it diet cocktail, quite satisfying, but low-calorie. The consistency is thicker than yogurt.

A drink is prepared from mixtures of berries, vegetables, fruits with the addition of herbs, seeds, nuts, oatmeal, green tea and dairy products (kefir, yogurt without additives, cottage cheese, etc.).

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

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

Pour all this into 150 g of milk. Beat at maximum speed for 0.5 minutes. Calorie content - 128 kcal per 100 g.

According to the American Dr. Oz, avocado and orange are an excellent combination for weight loss. Orange lowers stress hormone levels, while avocados are high in unsaturated fats. According to the American, smoothies made from these fruits are especially suitable for those who want to lose weight.

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

Avocado is a fruit that until recently Russians knew nothing about. But today it is already known that this southern fruit, which has a low calorie content, but at the same time good nutritional value, improves health, thanks to its saturation with vitamins and minerals.

Unsaturated fat is almost completely absorbed by the body and satisfies hunger. Therefore, they are a good weight loss diet.

Take care of yourself and be healthy!

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CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

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

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

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 application "My Healthy Diet".

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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 in order to meet the body's needs for vitamins and minerals.

Calorie analysis of the product

SHARE OF BZHU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how the product or diet complies with the norms healthy eating or the requirements of a specific diet. For example, the US and Russian Ministry of Health recommend that 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins Diet recommends a low carb intake, although other diets focus on low fat intake.

If more energy is consumed than it is supplied, then the body begins to spend its reserves of fat, and body weight decreases.

Try filling out your food diary right now without registering.

Find out your additional expense calories per workout and get updated recommendations absolutely free.

TIME OF ACHIEVING THE GOAL

USEFUL PROPERTIES OF AVOCADO [PRODUCT REMOVED]

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%

Benefits of Avocado [PRODUCT REMOVED]

• Vitamin B5 participates in protein, fat, carbohydrate metabolism, the metabolism of cholesterol, the 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. 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 conversion of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintenance of normal levels of homocysteine ​​in 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, anemia.
• Vitamin B9 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: Bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Vitamin C participates in redox reactions, functioning immune system, promotes the absorption of iron. Deficiency leads to looseness and bleeding of the gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
• Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the assimilation of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. Deficiency is manifested by impaired formation of cardio-vascular system and skeleton, the development of connective tissue dysplasia.

A complete guide to the most useful products you can see in the appendix - a set of properties food product, in the presence of which the physiological needs of a person for the necessary substances and energy are satisfied.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamins are usually synthesized by plants rather than 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 are "lost" during cooking or food processing.

Avocado is a fairly nutritious and satisfying fruit, and with its help you can lose extra pounds in a short period of time.

The homeland of the avocado is Mexico and Central America, where it is called the "alligator pear" due to its lumpy dark green peel, which looks like crocodile skin.

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

Health benefits of avocado

Despite the fact that the avocado is a fruit, it chemical structure similar to vegetables, it is as varied and rich as theirs.

This fruit contains fats that are easily absorbed by the body, while the avocado does not contain cholesterol and practically does not contain sugar ( mass fraction is 2-5%).

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

According to the most daring assumptions of scientists, this fruit is able to completely replace food for a person, since it contains great amount useful substances.

Like many other fruits native to Western countries, avocados need to be handled properly. First of all, after the avocado fruit is cut, it is necessary to remove the pit. Since it contains many toxins that are oxidized when exposed to oxygen, the bone can be easily poisoned. It is necessary to store this fruit only in the refrigerator, when room temperature its pulp turns black.

The calorie content of an avocado per 100 grams is about 223 kilocalories, while, despite such a high value, this fruit does not contribute to the formation of a fat layer.

That is why many nutritionists recommend avocados to those who want to lose weight without harming the body. In this case, it is necessary not only to add this fruit to the diet, but also to abandon the use of sweet and flour foods.

Since avocado has a subtle taste, it can be added to any vegetable and fruit salads and also eat with all types of fish. Most often, the calorie content of an avocado salad is quite low. The most common is vegetable salad, tomato, cucumber is used for its preparation, Bell pepper, onion and avocado, a small amount of sunflower oil and freshly squeezed lemon juice are added as a dressing. The calorie content of an avocado salad prepared according to the above recipe is only about 100 kilocalories.

The use of this fruit contributes not only to the loss extra pounds, daily use Avocado helps cleanse the liver / biliary tract. That is why it is recommended to add avocados to the diet for secret deficiencies or gastritis. In addition, according to some scientists, this fruit is able to stop the aging process of the body.

Calorie content of 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. Indeed, despite the high calorie content of avocado per 100 grams, the energy that is released after eating it does not turn into fat.

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

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

Of the liquids, it is allowed to use water and tea (without sugar), in addition, during the diet, you should completely abandon the use of salt, sugar and various spices.

The calorie content of avocados has frightened those who want to lose weight for many years. After all, avocado is the most nutritious fruit, containing a large amount of fat. For years, people trying to lose weight have avoided eating avocados. It turned out that this is the mistake of losing weight.

Avocado, despite its calorie content, promotes fat burning. It's all about fat! Most of the fat in avocados is monounsaturated. Exactly monounsaturated fat Scientists are believed to protect the heart from disease and the body from inflammation.

A weight loss study has shown that diets containing foods high in monounsaturated fat are more effective in losing weight than diets low in fat. Avocado contains different kinds fatty acids that are essential for the health of the body. If you want to lose weight, then a creamy, creamy avocado will replace butter, sour cream and cheese!

Avocados are cholesterol and sodium free. In addition, avocado offers us potassium, magnesium, folic acid, alimentary fiber, vitamins and, including lutein. If you are looking to lose weight, then the avocado should definitely be included in your meal plan. An interesting fact is that adding avocado to salad increases the absorption of fat-soluble nutrients such as carotene and lutein.

Calorie content of avocado

One medium avocado weighs approximately 200 grams. Half an avocado weighs about 100g. The calorie content of an avocado is 160 kcal per 100g. The content of essential nutrients per 100 gr. avocado:

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

Now comes the fun part. Consider the composition of fats. Avocado contains all three types of fatty acids, the main ones are:

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

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

How much fat is in avocado

Let's talk a little about fat. Fats are either saturated or unsaturated. The difference is determined chemical formula and bonds between molecules. Different kind food 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 proportions.

Saturated fats are predominant in animal products and are refractory. The most striking example is butter, cheese or lard. In turn, unsaturated fatty acids are composed of monounsaturated and polyunsaturated, the difference is again in the chemical formula.

Monounsaturated omega-9 fatty acids (oleic acid)

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

• Omega-9 fatty acids are capable of destroying 10-15% of body fat per day.
• Omega-9s prevent the formation of cholesterol plaques
• Omega-9 helps to maintain elasticity and youthfulness of the skin
• The body is able to produce these acids on its own, but their intake with food is also important.

Omega-3 and omega-6 polyunsaturated fatty acids

These acids are called essential acids (PUFAs), because the body 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, seafood. These acids can only be obtained from food.

If you are trying to lose weight, then you should give preference to unsaturated fats, such as mono and polyunsaturated fatty acids. Unsaturated fatty acids help lower bad cholesterol, prevent heart disease, and burn fat (especially in the belly area) without cutting back on calories.

Numerous studies show that people who consume predominantly unsaturated fatty acids have a lower body mass index and less abdominal fat. In addition to calculating the calorie content, one must also look at the quality of food. Unsaturated fatty acids are found mainly only 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 supple, despite the calorie content. It's not for nothing that avocado is considered a product that contributes to the rejuvenation of the body, avocado face masks preserve beauty. Eating avocado in food, you can not think much about its calorie content, because you get much more benefits.

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

Avocado is exotic fruit, but unlike many imported "plastic" fruits and vegetables, it is rich in vitamins and microelements. Due to the dense skin and the fact that the avocado is picked slightly unripe, it tolerates transportation well and does not need to be processed with chemicals. Even if the fruit has been sprayed with something, then its fleshy skin will not allow harmful chemistry to pass through, as well as will not allow moisture to evaporate and will remarkably preserve everything useful material... We can say that this overseas product comes to our table in a natural and natural way.

A feature of avocado is its fat content., you can feel it both when cutting the fruit, and after tasting a piece. We can say that avocado can replace oil - it is often used as a spread on bread or salad dressing. And avocado salad does not need olive or sunflower oil, for taste it can be drizzled with lemon or lime juice.

Since this fruit is healthy, but fatty, it must be used carefully, especially for those who are on a diet. It only tastes like a cucumber, and in terms of calorie content and nutritional composition significantly different.

How many calories are in an avocado

In one hundred grams fresh avocado contains about 160 calories. The calorie content of one fruit can be approximately, without scales, calculated as follows: weigh an avocado in a store. Subtract 30 grams (weight of the seed and rind) from this figure and you get a clean yield of pulp. One avocado weighs 180-220 grams.

Also, 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 gr).

If we talk about the nutritional value of avocados, the main vitamins found in avocados are: vitamin C (10 mg), choline (14.2 mg), vitamin B5 (1.389 mg) and vitamin PP niacin equivalent (1.7 mg). Also present in smaller proportions: beta-carotene, vitamin A, all B vitamins and vitamin K.