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Health and Wellness Tips | Apple Or Avocado Nutrition

Apple or Avocado Nutrition

Is it an apple a day or an avocado a day? Let’s get straight to the point … Avocado nutrition or apple nutrition. Both have incredible health benefits but keep in mind for health and wellness we all have options. An avocado may just be an option for you. Avocados are high in protein and high in fats with limited sugar. Bryan Price pushes eating your greens but what you have to add to this is introducing healthy fats.

An apple is full of sugar and this can have a negative effect of spiking insulin levels with Type I and Type II diabetics. Avocados are very low in carbs which addressed the sugar challenge.

An avocado has 300 calories, covers the greens, incredible protein and it is great for your skin. There is a difference between healthy fat and non healthy fat. There are saturated and unsaturated fats.

Saturated vs Unsaturated Fats

Contrary to what you may think, fat is not all bad; it is actually required for numerous functions in your body related to growth and reproduction. Stripping all fat from your diet has negative health consequences, just as a high fat intake does. Not all fats are alike; unsaturated and saturated fats differ in their origin, chemical structure and health effects. Choose the type and amount of fat you eat wisely to reduce your overall cardiovascular disease risk and positively impact your health.

An avocado has 300 calories, covers the greens, incredible protein and it is great for your skin. ~Bryan Price

Saturated Fats

Saturated fats are normally solid at room temperature. Most come from animal sources such as beef, poultry, whole-fat milk, cheese and butter, however several come from plant sources, like coconut, palm and palm kernel oils. Saturated fats raise levels of both total blood cholesterol and low-density lipoprotein, or “bad” cholesterol. Elevated low-density lipoprotein is associated with an increased risk for developing cardiovascular disease. Limit your saturated fat intake to no more than 7 percent of daily calories, recommends the American Heart Association.

Unsaturated Fats

Avocado NutritionUnsaturated fats come primarily from plant foods, such as avocados, nuts and seeds, and are liquid at room temperature. Examples include vegetable oils such as olive, peanut, safflower, sunflower, soybean and corn. Unlike saturated fats, unsaturated fats do not raise blood cholesterol or low-density lipoprotein levels. Unsaturated fats are either monounsaturated, polyunsaturated or a combination of both. Monounsaturated fats have the greatest effect on reducing high blood cholesterol levels and may actually increase “good” cholesterol, or high-density lipoprotein. Polyunsaturated fats are considered heart-healthy, too. According to Harvard School of Public Health, unsaturated fats also reduce inflammation.

Unsaturated fats do not raise blood cholesterol or low-density lipoprotein levels.

Long story short … Avocado nutrition contains good fats and this combined with the protein levels are an incredible option to your health regime.

Packaged Foods – Too Many Ingredients

Select foods that have less ingredients. A avocado has one ingredient … an avocado. This is real simple. Single simple foods may contain sugar but they are the better sugar for you … refined sugar has a negative effect and can cause inflammation in the body … which leaves you more proned to disease. We need to reduce our inflammation in order to feel better. This effects all organs in the body.

Raw Avocado Nutrition
Nutritional value per 100 g (3.5 oz)
Energy670 kJ (160 kcal)
8.53 g
Sugars0.66 g
Dietary fiber6.7 g
14.66 g
Saturated2.13 g
Monounsaturated9.80 g
Polyunsaturated1.82 g
2 g
Vitamin A equiv.

lutein zeaxanthin

7 μg


62 μg

271 μg
Thiamine (B1)

0.067 mg

Riboflavin (B2)

0.13 mg

Niacin (B3)

1.738 mg

Pantothenic acid (B5)

1.389 mg

Vitamin B6

0.257 mg

Folate (B9)

81 μg

Vitamin C

10 mg

Vitamin E

2.07 mg

Vitamin K

21 μg


12 mg


0.55 mg


29 mg


0.142 mg


52 mg


485 mg


7 mg


0.64 mg

Other constituents
Water73.23 g
Fluoride7 µg
Beta-sitosterol76 mg

Link to USDA Database entry
  • Units
  • μg = micrograms • mg = milligrams
  • IU = International units
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database


Health and Wellness Series presented by Brian Verigin (bv), Bode Pro Influencer. Special guest today is Bryan Price, Certified Personal Trainer. Bryan is on FaceBook (Marquette, MI) and his contact information is found in the video presentation above. Bryan is open to question and feel free to give him a call. If you are interested in learning more please access ==>> and look for the segments on Health and Wellness.

NOTE: We are not doctors, we make no health claims and the above is just our opinion and what we have experienced for common sense health. If you are planning a change in your health practices and/or a nutrition change please consult your Physician. Remember, if you want to remain the same keep doing what you are doing … if you want to change then YOU have to make a decision to make that change.

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