Written by Krishna Bora, B.Sc. (Microbiology) | 
Article Reviewed by Dietitian Shirley Johanna, M.Sc, M.Phil on Mar 20, 2015


When it comes to avocados, people say a ‘no-no’ to this fruit, probably because they don’t know much about this fruit which was once crowned as the ‘fruit for the kings’ for the high content of fat and its aphrodisiac properties.

Avocados are widely used in sushi and other raw food diet today. They maybe higher in fats for a fruit but come loaded with healthy oils and other nutrients. They are a great meat substitute for Vegans to help balance their diet. Avocados are generally used as vegetables but are more closer to the family of berries. This mild fruit is sometimes referred as an alligator pear and is a native of Mexico.

Health Benefits of Avocados

It is widely believed that avocados were cultivated by the earliest era of Aztecs, that would be 7000-10000 years ago. They believed that the avocados are the testicle trees with great aphrodisiac properties and they considered avocados as the ‘fruit of the kings’. It is believed that the Aztec families restrained their virgin daughters from stepping out of the house during the harvest season as the avocados were considered as the “fertility fruit”. Not just the Aztecs, but the Mayans too had similar beliefs about avocados.

Avocados, raw, all commercial varieties

The nutritional values of "Avocados, raw, all commercial varieties" per 100 grams are:
Nutrition Summary
Total Calories 160
Protein 2 g
Fat 0.4 g
Carbohydrate 8.5 g
NutrientsAmount%Daily Value
Calcium, Ca 12 mg 1.2 %
Copper, Cu 0.19 mg 9.5 %
Iron, Fe 0.55  mg 3.06 %
Magnesium, Mg 29 mg 7.25 %
Manganese, Mn 0.14 mg 7.1 %
Phosphorus, P 52 mg 5.2 %
Potassium, K 485  mg 13.86 %
Selenium, Se 0.4 mcg 0.57 %
Sodium, Na 7 mg 0.29 %
Zinc, Zn 0.64 mg 4.27 %
Vitamin A 146  IU 2.92 %
Vitamin C 10 mg 16.67 %
Vitamin B6 0.26 mg 12.85 %
Vitamin E 2.07 mg 6.9 %
Vitamin K 21  mcg 26.25 %
Riboflavin 0.13  mg 7.65 %
Thiamin 0.07 mg 4.47 %
Folate, DFE 81  mcg 20.25 %
Niacin 1.74  mg 8.69 %
Sugars 0.66 g
Fiber 6.7  g 26.8 %
Cholesterol 0 mg 0 %
Water 73.23 g
Carotene, alpha 24 mcg
Carotene, beta 62  mcg
Choline 14.2 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.


  1. Avocados offer remarkable benefits for skin health - (http://www.naturalnews.com/027509_avocado_skin_health.html)
  2. Avocado Nutrition Facts - (http://diabetes.about.com/od/nutrition/qt/avocadodiabetes.htm)

Latest Publications and Research on Avocados


vaishali9524 Monday, June 23, 2014

Who should not eat avocados?

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