Macronutrients in a 58-Gram Serving
For a 58-gram portion of avocado, the macronutrient profile is balanced with a high percentage of healthy fats. This amount provides around 93 calories, with the energy breakdown consisting of roughly 20% carbohydrates, 76% fat, and 5% protein. The fat content is primarily heart-healthy monounsaturated fat, which supports good cholesterol levels. The fiber content is also notable, providing 4 grams, which is approximately 14% of the recommended Daily Value. Protein is present in a modest amount, at about 1 gram per 58-gram serving.
Detailed Breakdown of Macronutrients
- Calories: 93 kcal
- Fat: 9 grams, with a significant portion being monounsaturated fat
- Carbohydrates: 5 grams total, including 4 grams of dietary fiber
- Protein: 1 gram
Vitamins and Minerals
Beyond its macronutrient content, 58 grams of avocado is rich in several key micronutrients. This serving size is a valuable source of vitamins and minerals that are important for overall health. The vitamin profile includes a variety of B vitamins, vitamin C, vitamin E, and vitamin K, while the mineral content highlights potassium and magnesium.
Key Micronutrients in 58g Avocado
- Potassium: 281mg (6% DV)
- Folate (B9): 47µg (12% DV)
- Vitamin B6: 0.1mg (11% DV)
- Pantothenic Acid (B5): 1mg (16% DV)
- Vitamin K: 12µg (10% DV)
- Vitamin E: 1mg (8% DV)
- Copper: 0.1mg (12% DV)
- Magnesium: 17mg (4% DV)
Health Benefits and Dietary Impact
The monounsaturated fats in avocados are beneficial for heart health, helping to reduce bad (LDL) cholesterol and increase good (HDL) cholesterol. The substantial fiber content supports digestive health and promotes a feeling of fullness, which can assist with weight management. Combining avocados with other fruits and vegetables can also enhance the absorption of fat-soluble vitamins and antioxidants. The rich potassium content helps to balance the effects of sodium, further supporting cardiovascular health. For individuals with IBS, monitoring intake is wise, as avocados are a high FODMAP food.
Comparison of Avocado Serving Sizes
To put the nutritional value of 58 grams into perspective, here is a comparison with a standard 100-gram serving, which is often used in broader nutritional databases.
| Nutrient | 58g Avocado | 100g Avocado |
|---|---|---|
| Calories | 93 kcal | 160 kcal |
| Total Fat | 9g | 15g |
| Dietary Fiber | 4g | 6.7g |
| Protein | 1g | 2g |
| Potassium | 281mg | 485mg |
| Folate (B9) | 47µg | 81µg |
While a 58g serving is nutrient-dense, the benefits scale up with larger portions. However, being mindful of the calorie density is important for those watching their total daily intake. A 58g portion is an excellent way to get significant nutrients without overconsuming calories.
Incorporating Avocado into Your Diet
Avocado is a versatile ingredient that can be included in many dishes, such as on toast, in salads, smoothies, guacamole, or as a topping.
For more in-depth information on the composition and health effects of Hass avocados, an authoritative source is the National Institutes of Health: Hass Avocado Composition and Potential Health Effects.
Conclusion
In summary, 58 grams of avocado is a nutritionally dense food, offering a significant amount of healthy monounsaturated fat, dietary fiber, and essential vitamins and minerals for a moderate calorie count. This modest serving size supports cardiovascular health, aids digestion, and boosts the absorption of other nutrients. Incorporating 58 grams of avocado can be a simple way to enhance your diet with valuable nutrients.
