Super Berry: Avocado

Did you know an avocado is considered a berry with one large seed? Surprise! When it comes to avocados, most of us immediately think about guacamole, but this super food has much more to offer, including dietary benefits you should take advantage of!

There are different types of avocados, the most popular being a “Hass Avocado”, which can weigh anywhere from 8 ounces to 3 pounds! Avocados are heart-healthy, may help reduce cholesterol, triglycerides, decrease LDL (the bad) and increase HDL (the good). They can be used as oil for cooking, a replacement for mayonnaise, and as a healthy ingredient in smoothies. The main oil in avocado (Oleic Acid) is the same oil in olive oil and is considered a monounsaturated fat which has even been known to help reduce inflammation.

Nutrient Breakdown

3.5 serving of avocado:

Vitamin K: 26% DV
Vitamin C: 17% DV
Vitamin B5: 14% DV
Vitamin E: 10% DV
Folate: 20% DV
Potassium: 14% DV
Vitamin B6: 13% DV

Avocados also contain small amounts of magnesium, manganese, copper, iron, zinc, phosphorous, Vitamin A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

How do the Macros add up?

160 calories
2g protein
15g healthy fats
9g carbs

Although they contain 9 grams of carbs, 7 of those are fiber which means there are only 2 “net” carbs in an avocado. Avocados contain 0 mg of cholesterol or sodium, and are low in saturated fat. Add them to your diet and pair it with your favorite Complete Nutrition products!


Maggi Thorne
American Ninja Warrior
Spartan Ultimate Team Challenge

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