Avocados – That’s why they are the perfect fit for food

Avocados are perfect proof that fat doesn’t make you fat, but makes you fit. We explain why the calorie bomb is so healthy and how you can best enjoy it!

Avocados as a superfood on bread

Is the avocado healthy?

Avocados are simply small, green calorie bombs. But don’t let that put you off! Although the pulp has a fat content of 24 grams per 100 grams, it is mostly monounsaturated fatty acids. They have a positive effect on your blood lipid levels and can even prevent cardiovascular diseases.

In addition, avocados are rich in other healthy ingredients such as fat-soluble vitamins, numerous minerals, and trace elements. Due to the few carbohydrates, they are also for Low carb-Lovers suitable.

In summary, all the benefits of the avocado are:

  • Low Carb/Keto Foods
  • Vegan, gluten, and lactose-free
  • Paleo compliant
  • Contains lots of healthy fats
  • Good source of folic acid
  • Potassium and magnesium supplier
  • Provides a lot of beta-carotene
  • High fiber fruit

How many calories does an avocado have?

The avocado is one of the fattiest fruits of all. Therefore, the calorie content is very high. This is around 217 calories per 100 grams. Half an avocado weighs an average of 115 grams and therefore already has 250 calories.

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Avocados as a superfood

What nutrients do they contain?

On average, avocados provide about 24 grams of fat, less than 1 gram of carbohydrates, and 2 grams of protein per 100 grams. Depending on the variety, the values ​​naturally vary from fruit to fruit.

Avocados also contain plenty of beta-carotene, a precursor of vitamin A, which is good for your eyes, among other things. They also provide a lot of vitamin E, which acts as an antioxidant in the body and protects the body cells from harmful oxygen compounds.

This prevents skin aging, for example. The folic acid content is also high. Folic acid is an essential B vitamin that your body cannot produce itself.

All avocado nutrients at a glance
(Nutritional values ​​​​for ½ avocado, correspond to around 115g):

  • Calories 250g
  • protein 2g
  • carbohydrates under 1g
  • fiber 7g
  • Total fat 27 g
  • Saturated FS 4 g
  • Monounsaturated Fatty Acids 19 g
  • Polyunsaturated fatty acids 3 g
  • Cholesterol 0g
  • Beta carotene 14 mcg
  • Vitamin E 15 mg
  • Vitamin C 15 mg
  • Folic acid 35 µg
  • Potassium 578 mg
  • Calcium 12 mg
  • Magnesium 33 mg
  • iron 0.7 mg

How are avocados good for athletes?

So your body builds muscles In addition to protein, it needs a whole range of amino acids, many of which are contained in the avocado. The muscles are broken down again without these amino acids.

In addition, avocados provide long-term energy for sport. The minerals and trace elements it contains help to regenerate the muscles and prevent muscle soreness. Last but not least, avocados can also help with Lose weight help!

What varieties are there?

There are around 400 different avocado varieties in total. In the supermarkets, you will mainly find the two varieties “Hass” and “Fuerte”, which look different, but hardly differ in taste.

Hass Avocado: The skin of the fruit is green when unripe and turns dark brown-purple as it ripens. Because of its knobby and leathery shell, it is often called “alligator fruit”.

Fuerte avocado: The skin of the fruit is smooth and green. It does not change color during the ripening process.

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What is the correct way to store avocados?

Just like bananas and mangoes, avocados continue to ripen after harvest. Both are climacteric fruits that should be stored at room temperature.

But make sure you don’t store them near apples or pears, as these give off a lot of ethylene and accelerate the ripening process of the fruit. If the avocado is ripe, you can store it in the fridge for a few days so that it doesn’t ripen any further.

When is an avocado ripe?

With the “Hass” variety, you can tell the degree of ripeness by the color of the skin. If this is green, then the fruit is not yet edible. The darker the color, the riper the fruit.

The skin of the “Fuerte” remains green even as it matures. Here you can determine the degree of ripeness by gently pressing against the skin: If the skin gives slightly, the fruit is ready to eat. In order not to leave all avocados in the supermarket with unsightly dents, you can also carry out the test on the base of the stem.

Avocado guacamole recipe

The basic recipe for guacamole

Avocados can be used in many ways: for example in a smoothie, in a salad or simply on their own on bread. The use of avocados for guacamole is very popular. We have the perfect basic recipe:


  • 2 medium-sized avocados
  • 1 red onion
  • 1-2 cloves of garlic
  • 1 tomato
  • 2-3 sprigs of coriander
  • ½ lime or lemon
  • Salt pepper


  1. Halve and pit the avocados. Scoop out the flesh and mash with a fork.
  2. Finely dice the onion and tomatoes, press the garlic, chop the coriander and add everything to the avocado mixture.
  3. Season everything with lime or lemon juice and salt and pepper.

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