One serving of a Chilean Hass Avocado — one-fifth of a medium avocado or about one ounce — has only 50 calories.
Those 50 calories give you nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended daily amount of vitamin E, 4% vitamin C, 6% folate, 8% fiber, 2% iron and 4% potassium, along with 81 micrograms of lutein and 19 micrograms of beta-carotene.
Avocados also provide beneficial phytonutrients including beta-sitosterol, and lutein. Research suggests that lutein may help maintain healthy eyes. Although Phytonutrients are not essential, they may promote human health.
Avocados act as a 'nutrient booster' by enabling the body to absorb more fat-soluble nutrients, such as alpha– and beta–carotene as well as lutein, in foods that are eaten with the fruit.
Avocados, when used instead of other fats, can be a part of a weight loss program. The rich avocado provides satisfaction and is a perfect partner to salads, lean meat, poultry and fish.