Most American adults today didn’t grow up with avocados, but we’ve certainly developed a hearty appetite for them. In 1990, the United States imported 38m pounds of avocados; by 2023, that number was 2,789m, mostly from Mexico. On average, each of us eats about 20 avocados, or 9lbs of the fruit, a year – a sixfold increase from 1998. Super Bowl guacamole alone fuels a staggering demand for the fru...
Most American adults today didn’t grow up with avocados, but we’ve certainly developed a hearty appetite for them. In 1990, the United States imported 38m pounds of avocados; by 2023, that number was 2,789m, mostly from Mexico. On average, each of us eats about 20 avocados, or 9lbs of the fruit, a year – a sixfold increase from 1998. Super Bowl guacamole alone fuels a staggering demand for the fruit; in the lead-up to this Sunday’s game, Americans are expected to devour nearly 280m pounds of avocados, a historical record. Avocado toast, California rolls, cobb salad? America’s answer is “yes” – and not only because of the fruit’s creaminess, but its perceived healthfulness. We believe avocados are a superfood, but why, exactly, do they have that reputation? What is the nutritional makeup of avocados? One medium Hass avocado contains about 320 calories and 30g of heart-healthy, monounsaturated fat. A serving of avocado is about 50g, or a third of a medium fruit, but portion size is flexible: a whole fruit can fit into your daily diet depending on your overall calorie needs (a person consuming 2,000 calories a day requires about 44 – 78g of total fat). Not only does monounsaturated fat help lower cholesterol, thereby our risk of heart disease, but it can “carry” the vitamins in avocado, like vitamins A, D and folate, making them easier for our bodies to absorb through the gut and into our bloodstream, says Dalina Soto, a Philadelphia-based registered dietician. Avocado’s fiber contributes to its status as a nutritional powerhouse: one fruit contains 14g of fiber – roughly half your daily needs. “Avocados provide both soluble fiber, which helps support gut bacteria, slows digestion, and can help with blood sugar regulation, and insoluble fiber, which supports regular digestion and gut motility,” Soto explains. “We need both for gut and metabolic health.” Avocados deliver vitamin E, an antioxidant helpful for immune defense and skin resilience. They also contain lutein, ...