🥑 Potassium in Avocado Calculator
Calculate potassium content by serving type, weight, and number of servings
| Serving Type | Weight | Potassium | Calories |
|---|---|---|---|
| Whole Avocado | 200g (7.1 oz) | 975mg | 322 cal |
| Half Avocado | 100g (3.5 oz) | 487mg | 161 cal |
| 1/4 Avocado | 50g (1.8 oz) | 244mg | 80 cal |
| Sliced – 1 cup | 146g (5.1 oz) | 708mg | 234 cal |
| Mashed – 1 cup | 230g (8.1 oz) | 1,121mg | 368 cal |
| Guacamole – 2 tbsp | 30g (1.1 oz) | 73mg | 48 cal |
| Cubed – 1 cup | 150g (5.3 oz) | 731mg | 240 cal |
| Avocado Oil – 1 tbsp | 14g (0.5 oz) | 0mg | 124 cal |
| Food | Serving | Potassium | Notes |
|---|---|---|---|
| Avocado (whole) | 200g | 975mg | Also rich in healthy fats |
| Banana | 1 medium (118g) | 422mg | Popular potassium source |
| Sweet Potato | 1 medium (150g) | 541mg | Baked with skin |
| Spinach (cooked) | 1 cup (180g) | 839mg | High in iron too |
| White Beans | 1 cup (179g) | 1,004mg | Top plant source |
| Salmon | 6 oz (170g) | 967mg | Omega-3 rich protein |
Avocados have bright green colour, big seed and dark, rough skin. They are also called alligator pears or butter fruits thanks to their shape and rough surface, that reminds of alligators. The botanical name of the species is Persea americana, and the tree itself stays evergreen and belongs to the laurel family.
Interestingly avocados are actually berries, what surprises many, that believe that they are vegetables.
Facts About Avocados
This fruit comes from America. Ancient traces about human usage of avocados go back to thousands of years in Central and South America. They first appeared in the south-central part of Mexico between 7000 and 5000 BC, and probably people grew them for the first time around 500 BC.
The tree of avocado is a relative of sassafras, California laurel and some speices of cinnamon trees.
Avocados have hundreds of species. In California people grow commercially eight types, and that state gives almost 90 percent of the American avocados. All along the 19th century people grew them in Florida and California.
They quickly change from hard and inedible until soft and past the best ripeness, hence it matters too observe them carefully.
Avocados are rich in nutrients and well serve for adding healthy fat to the everyday meal. They store a lot of calories, for instance around 117 in half of Hass avocado. Fats form the main part, with about 15 grams per 100 gram serving.
Also, one finds in them around 8,5 grams of carbohydrates and almost 2 grams of proteins. The biggest part of those carbohydrates comes from soluble and insoluble fibers. They are rich in healthy fats, fiber and antioxidants.
Regular eating of avocados is linked with reduced risk of heart diseases and lower cholesterol levels.
The usual serving size matches 50 grams, so around third of average avocado. That amount gives 11 percent of the yearly need for fiber. In reality, folks commonly eat almost half of avocado though.
Avocados are known especially as the main element in guacamole. Simple recipe for guacamole includes yellow onion, serrano chili, coriander, juice of lime and salt. Even so avocados are useful for much more than only salads.
They work well for sandwiches, soups and grilled bread. In baking one can use avocado instead of butter, for instance in brioche with avocado. One can mix crushed ripe avocado in dough.
The natural fat of avocado well replaces creams like butter, mayo or creamcheese.
avocado oil forms another useful product. Unrefined avocado oil lasts heat until 375 degrees, while the fancy version reaches even 500 degrees. It has a bit of avocado taste and can become bitter, if one heatsit too long.
