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Food Facts Friday: Avocados
Did you know the avocado is a fruit? Like the tomato, avocados are often mistaken as a vegetable. However, they are actually single-seeded berries that are jam packed with essential nutrients.
Avocados have the highest amount of protein and fiber compared to any other fruit. One medium avocado has 4 grams protein and 14.5 grams fiber. A whole avocado contains 30 grams fat and 320 calories, making it the highest fat and calorie fruit. They are also packed with omega-3 fatty acids, potassium and Vitamins A, B, C and E. A whole avocado has 975 mg potassium—that’s double the amount in a banana! For those on a low-potassium diet, a reasonable portion is 1/6th of a medium avocado to limit potassium to 163 mg. Phosphorus in a whole avocado is 102 mg and 17 mg for 1/6th avocado.
Avocado Serving Ideas
Avocados can be sliced on a sandwich or in a salad, made into a salad dressing, mashed in guacamole or added to a smoothie. They can even be added to brownies! Try these two avocado recipes from DaVita.com:
Avocados only ripen once they are picked. They are ready to eat when the skin turns a darker shade and is slightly firm but not mushy when squeezed gently.
You can speed up the ripening process by placing the avocado in a paper bag with or near an apple or banana. Both fruits produce ethylene, a natural plant hormone that promotes the ripening process. If you are not ready to eat the avocado once it is ripe, put it in the refrigerator to stall any further ripening.
The avocado can be opened by gently and carefully cutting the avocado in half length-wise around the seed. Be sure to place the fruit flat on the cutting board so you do not cut your hand. Turn the avocado to cut length-wise around the seed. Once cut all around the pit, use both hands to gently twist the two sides apart. The avocado should separate and then you can remove the pit. Scoop the fruit out of the skin and enjoy!
Additional Kidney Diet Resources
Visit DaVita.com and explore these diet and nutrition resources:
- DaVita Food Analyzer
- DaVita Dining Out Guides
- Today’s Kidney Diet Cookbooks
- DaVita Kidney-Friendly Recipes
- Diet and Nutrition Articles
- Diet and Nutrition Videos
- Kidney Smart® Virtual Classes
This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.