The amount of calories in it is not very high – 160 calories per hundred grams (weigh without peel and seed), but it is still 3-4 times more than most other fruits. A tablespoon of avocado is about 25 grams (about 40 calories) and is considered a portion of fat (instead of a teaspoon of oil or a tablespoon of tahini in a meal) or as a spread for bread. An average whole avocado contains 300-400 calories, but there are really big ones that reach even more.
Vitamins and minerals: Avocado contains a good amount of folic acid, vitamin E which is necessary for our skin and disease prevention (and is only found in foods that contain fat), zinc, potassium and iron (but to reach the amount of avocado in a fish/chicken/beef dish you have to eat a whole avocado). Avocado does not have much vitamin C or vitamin A unlike other vegetables and fruits.
Protein: Avocados have about 4% protein, which is a lot compared to other fruits, but – as we learned in the course, this protein is not of high quality and is not used by us to build muscles, so it should not be counted as part of the daily protein.
Foods – guacamole, avocado spreads, and even avocado ice cream, but the most common: mash ripe avocados, mash hard-boiled eggs and also add lemon, salt, mayonnaise. and keep in the refrigerator. Do the values ​​deteriorate? Not really. There is nothing there to spoil. The value is saved. Purchased avocado salads, on the other hand, are less good because they contain preservatives.