Avocado is a rich source of folate, vitamin A, and potassium. It contains useful amounts of protein, iron, magnesium, and vitamin C, E, and vitamin B6. However, it is also high in calories, with 85% coming from fat.
Although it is often mistaken for a vegetable, the avocado is a fruit. The rich, buttery flavor and smooth texture of an avocado make it a complementary addition to a vegetable, meat, and pasta salads. It is also the main ingredient in guacamole, and, when mashed and seasoned, it can be served as a dip or sandwich spread. But despite its versatility and nutritional value, the avocado should be used sparingly. It contains approximately 200 calories in a 4-ounce serving, and it has more fat and calories than any other fruit. Because most of the fat in avocado is monounsaturated, it does not tend to elevate blood cholesterol levels, unlike the saturated oil that comes from palms and other tropical plants.
When served as part of an otherwise low-fat meal or snack, an avocado contributes a number of important nutrients. Four ounces, about one-half of a medium-sized fruit, provides 500mg of potassium and more than one-third of the Recommended Daily Allowance (RDA) of folate; it also supplies 10% or more of the RDAs for iron, magnesium, and vitamins A, C, E, and vitamin B6.
Unlike most fruits, avocado starts to ripen only after being cut from the tree. Avocados have more protein than any other fruit: approximately 2g in an 4-ounce serving. A medium-size (8-ounce) California avocado has about 30g of fat — almost twice as much as its Florida cousin. Avocados should be served raw; they have a bitter taste when cooked. But they can be added to hot dishes that have already been cooked.