FOOD

Is avocado a good protein source?

Aahh avocado a product that seems sustainable, but is fucking up our earth because a lot of western countries eat them like there is no tomorrow. Sadly, it does not grow everywhere, but people demands are so high, that a good product is getting a filthy name.  Before getting too much into that, we are going to discuss the nutritional value of the avocado.

 

I hear a lot of clients/friends/family saying that avocado is a good protein source for vegans. I think that vegans with a dietician background know better, but I still see a lot of friends claiming this. So let’s get started.

Nutritional value per 100 g (3.5 oz)
Energy 670 kJ (160 kcal)
8.53 g
Sugars 0.66 g
Dietary fiber 6.7 g
14.66 g
Saturated 2.13 g
Monounsaturated 9.80 g
Polyunsaturated 1.82 g
2 g
Vitamins Quantity%DV
Vitamin A equiv.

1%

7 μg

1%

62 μg

271 μg
Thiamine (B1)
6%

0.067 mg

Riboflavin (B2)
11%

0.13 mg

Niacin (B3)
12%

1.738 mg

Pantothenic acid (B5)
28%

1.389 mg

Vitamin B6
20%

0.257 mg

Folate (B9)
20%

81 μg

Vitamin C
12%

10 mg

Vitamin E
14%

2.07 mg

Vitamin K
20%

21 μg

Minerals Quantity%DV
Calcium
1%

12 mg

Iron
4%

0.55 mg

Magnesium
8%

29 mg

Manganese
7%

0.142 mg

Phosphorus
7%

52 mg

Potassium
10%

485 mg

Sodium
0%

7 mg

Zinc
7%

0.64 mg

Other constituents Quantity
Water 73.23 g
Fluoride 7 µg
Beta-sitosterol 76 mg

Source: USDA Database
As you can see 100 grams of avocado has 2 grams of protein. 2 grams…….. An avocado portion is around 180 grams. meaning you will get around 368 calories and 4 grams of protein (source: https://www.voedingscentrum.nl/nl/service/vraag-en-antwoord/gezonde-voeding-en-voedingsstoffen/hoeveel-calorieen-zitten-erin-/caloriechecker/avocado.aspx).
I hope I have shown you that avocado is NOT A GOOD SOURCE OF PROTEIN. But you can, of course, enjoy it! Just make sure that real protein sources are available next to it. Soya,  (silken) tofu, seitan, legumes and maybe even protein powder are good sources. Avocado does has a lot of vitamins and minerals and thats a given too.
I hoped to have informed you!
Much love,
Iamstuffed

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