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Thursday, July 31, 2014
Diet and Nutrition
I love avacodos which is one of the good fats. How much fat in a whole avacodo counts as good vs bad in a reasonable diet?
Thank you for your question. There is a slight difference in fat content between the Florida and the California avocado. The California avocado is slightly more fat dense providing 30 grams of fat in a medium fruit. Of the 30 grams of fat, 65% of them are provided by monounsaturated fat which is the fat associated with the Mediterranean diet, a diet that appears to be heart healthy. A medium Florida avocado provides 27 grams of fat with 55% of them from monounsaturated fat. If you ate the entire avocado (Florida or California variety), it would provide 12 - 14% of your total calories (assuming you eat 2000 calories/day). The American Heart Association recommends that we keep our total fat intake under 30% of our daily caloric intake. Depending on the other foods you choose to eat, you could easily exceed this limit. Too much fat whether it is monounsaturated, polyunsaturated or saturated is not heart-healthy.
Shirley A Kindrick, PhD
Team Leader of Comprehensive Weight Management
College of Medicine
The Ohio State University