Everyone knows that this versatile superfood is rich in vitamins, minerals, and good fats. You can eat it with both sweet and savory foods and use it for hair and face masks. But did you know that the avocado market is booming and that even the Mexican drug cartels are interested in the “alligator pear” industry? Keep reading to find out more about this delicious fruit.
The Top 10 Essential Avocado Facts and Statistics
- Avocado consists of 73% water and 15% fat.
- 75% of fats in avocado are good fats.
- A single serving of avocado has more potassium than a banana (15%).
- Half of a fresh avocado has 20% daily value of vitamin B5.
- Eating avocado lowers LDL cholesterol by up to 22%.
- Avocado toast can help you lose weight.
- Avocado leaf tea is beneficial against kidney stones.
- Consuming avocado oil reduces the risk of cataracts.
- The avocado oil industry reached $180 million in 2019.
- Every year, Americans eat 7 pounds of avocado per person.
If the above facts and stats have sparked your interest, keep on scrolling to discover more about avocado pricing, market, nutrition, varieties, and more.
Avocado Nutrition Facts
1. Avocado consists of 73% water and 15% fat.
Avocado is rich in monounsaturated fats, but it also has 8.5% carbohydrates, which come mostly from fibers, as well as 2% protein. According to the 1/2 avocado nutrition facts, the fruit has 109 calories or 160 calories per 100g.
2. 1 medium avocado, according to nutrition data, provides 13.5g of fiber.
As most of the carbs in an avocado come from fiber, a whole avocado has 17g of carbohydrate, according to the avocado fiber nutrition facts. Moreover, it has only 0.5g of sugar, making it’s glycemic index 15, which is very low compared to other fruit.
3. 75% of fats in an avocado are good fats.
(Love One Today)
In the past, avocado has been considered unhealthy because of the amount of fat it contains. However, these are monounsaturated and polyunsaturated fats (omega-3 and omega-6), which are proven to be good for health. A 1/4 avocado, according to nutrition data, has 8g of fat. And according to the US FDA labels regarding avocado nutrition and its fat content, it’s considered to be healthy.
4. A 5-oz avocado has 3g of protein.
(Love One Today)
Proteins are rich in amino acids that are responsible for building and maintaining muscle mass and tissues, and that’s why consuming proteins is important for a healthy life. Fresh avocados don’t have great amounts of protein, but a 50g serving of avocado has 1g of protein, which is pretty high for a fruit. Moreover, protein provides four calories per gram.
Vitamins and Minerals in Avocado: Stats and Facts
Avocados are a great source of vitamins C, E, K, and B-complex, magnesium, and potassium. They also provide lutein, beta-carotene, omega-3 fatty acids, as well as 18 essential amino acids.
5. A 3.5-oz serving of a California avocado has over 14% daily value of vitamin C.
If we compare Florida avocado vs. California avocado, we’ll see that the former has more than double DV of vitamin C, that is, 28%, compared to what the California avocado nutrition data shows us.
The avocado nutrition data makes it clear that vitamin C is essential for a number of functions in our body. It can repair blood vessels and ligaments, maintain healthy teeth and bones, and improve the body’s ability to absorb iron. Not to mention that vitamin C is a powerful antioxidant, too.
6. A single serving of avocado has more potassium than a banana (15%).
Studies have discovered that people don’t get enough potassium through food, which is needed for maintaining the electrical gradients of our body’s cells. However, the avocado statistics show that a single serving of avocado can help with this problem since it has more potassium than a banana, which has only 10% DV of potassium.
7. A 3.5 oz serving of California avocado also has 10% DV of vitamin E.
Vitamin E is essential for maintaining a healthy immune system, the production of red blood cells, and normal cell function, and avocado is an excellent source of this vitamin. Moreover, vitamin E is also an antioxidant, just like vitamin C. The avocado, along with its vitamins — nutrition data shows — improves the function of vitamin K.
8. Half of a fresh avocado has 20% DV of vitamin B5.
The B-complex vitamin group is responsible for turning food into energy our body needs, and vitamin B5 is essential for maintaining a healthy digestive system. Additionally, it helps our body use other vitamins.
9. One-third of an avocado has 10% DV of copper.
(Avocados from Mexico)
Mexican avocado nutrition data shows that a single serving of avocado is rich in copper, a mineral that keeps the blood vessels, nerves, immune system, and bones healthy.
Avocado Health Benefits
10. Eating avocado lowers LDL cholesterol by up to 22%.
Studies have discovered that including avocado in a low-fat, vegetarian diet can improve the cholesterol profile. It lowers the overall cholesterol, reduces blood triglycerides by up to 20%, and increases the HDL cholesterol by up to 11%.
11. Avocado toast can help you lose weight.
Avocado is a brilliant replacement for high-calorie toast toppings. Studies reveal that people who added just a half of a Hass avocado experienced a 40% decrease in their hunger levels over the following three to five hours after the meal.
The avocado toast nutrition data also shows that substituting butter for avocado on a toast results in eating 57,000 calories less per year, making avocado the perfect weight-loss food.
12. Avocado reduces inflammation, and it also may reduce the risk of cancer.
Most of the fat in an avocado is oleic acid. This is a monounsaturated fatty acid that is also the major component of olive oil, and it’s been linked to lower levels of inflammation. It has also shown a positive impact on genes associated with cancer.
13. Avocado supplements can ease arthritis symptoms and pain.
Studies have revealed that avocado-soybean supplements are especially beneficial to patients suffering from arthritis-caused knee and hip pains. Arthritis affects more than 46 million people, and avocado-based supplements have shown great potential in reducing the need for drugs.
14. Studies on animals show that avocado seed extract could reduce blood pressure.
Researchers reveal that avocado seed extracts can relax blood vessels, which had a positive impact on experimental animals. However, the health benefits of the avocado seed need to be further tested on people, but they show great potential for managing high blood pressure.
15. Avocado leaf tea is beneficial against kidney stones.
In many parts of the world, avocado leaves have been traditionally used as medicine for diarrhea, sore throat, bleeding, inflammation, as a diuretic, etc. Recent studies conducted on rats have shown that avocado tea is also helpful in destroying kidney stones.
16. Avocado tea also has anti-diabetic properties.
According to some recent research, avocado leaves’ health benefits are numerous. The leaves have been traditionally used in Latin America and Africa as a treatment for diabetes, and a study conducted on animals showed that the extract of avocado leaves reduced blood glucose levels and improved the metabolic state of the animals.
17. Monounsaturated fatty acids, that avocado has plenty of, protect the brain cells.
Avocado is very rich in these acids, and consuming it regularly can protect the information-carrying nerves in our brain and even improve its ability to control muscles.
Avocado Oil Health Benefits
18. The avocado pulp consists of approximately 60% oil.
Avocado oil is more than versatile. It’s used in cooking and beauty products, as well as medicine. Research shows that the quality of the oil depends greatly on the quality and maturity of the fruit and the extraction technique (temperature, conservation, and solvents). The highest-quality avocados give extra virgin avocado oil.
19. A tablespoon of avocado oil has 14g of 3 different types of fat.
According to the data on avocado oil nutrition, the oil contains a small amount of saturated fat that is considered to contribute to heart disease, but a tablespoon of this oil also contains 2g of polyunsaturated fatty acids (PUFAs), that are great for the whole cardiovascular system. The rest are monounsaturated fats that increase the HDL or the so-called good cholesterol. Additionally, avocado oil has zero carbs.
20. Avocado oil enhances the absorption of carotenoids.
Avocado oil enhances the absorption of many nutrients, and carotenoid antioxidants are one of them. The avocado oil facts reveal that adding this oil to a salad with spinach, lettuce, and carrots, greatly increases the absorption of carotenoids, which are antioxidants that protect our organism from diseases and improve our immune system.
21. Consuming avocado oil reduces the risk of cataracts.
Avocado oil is very rich in lutein, an antioxidant that’s especially beneficial for the overall health of the eyes, but it’s especially efficient in lowering the risk of cataracts and preventing macular degeneration, two of the most common age-related diseases of the eye.
22. Avocado oil supplements can protect the DNA from damage.
Research conducted with pilots and frequent flyers that are exposed to cosmic ionizing radiation, which is proven to damage DNA and potentially speeds up the aging process, reveals that antioxidants found in avocado have protective effects and could contribute to a healthy aging process.
23. Avocado oil alleviates psoriasis symptoms.
Studies showed that psoriasis patients who used a vitamin B12 cream enriched with avocado oil had consistent improvement throughout the research compared to patients who used traditional psoriasis treatment. Additionally, avocado oil is beneficial to other skin problems, but it can be used as a part of a beauty routine, even if there aren’t any skin conditions.
24. The production of avocado in Mexico rose to 2.18 million metric tons in 2018.
Mexico accounts for the highest global share in avocado production, which, compared to previous years, saw a 9% rise. Moreover, it was estimated that the production of avocado would rise to 2.26 million metric tons between 2019 and 2020, with Michoacán as the largest avocado plantation.
25. The US was in 8th place in the global avocado production in 2018.
Taking into account the data on avocado production by country from 2018, Mexico was the leader, with 2.18 million tons of avocado. Additionally, the Dominican Republic, Peru, Indonesia, and Colombia were the top five countries in avocado production, while the US produced 1.6 million tons of avocado, taking 8th place worldwide.
25. California’s growers have harvested 21.2 tons of avocado since the beginning of 2020.
Compared to the same period in the previous year, when only 2.3 tons of fruit were harvested, California almost has surpluses now, as the avocado growers claim. However, heavy rainfalls and a decline in Mexico’s production over the holidays have prevented stock accumulation.
26. The production value per hectare of avocado trees in Mexico grew 4 times in a decade.
“Green gold” is a common nickname for avocado in Mexico. As the industry grows, so does the production value of avocado trees, which is now about $7,000, or close to four times more than just 10 years ago, as the data on the avocado industry in Mexico reveals.
27. The avocado oil industry reached $180 million in 2019.
Avocado oil manufacturers are very close to avocado growing areas, so it’s no surprise that they’re mainly concentrated in Mexico, South America, and the US, with 50.36% of global production happening in North America. It’s expected that, by 2024, the global avocado oil market will have reached $210 million and approximately 2.4% CAGR.
28. In 2018, the US imported close to 889,000 metric tons of avocado from Mexico, as avocado statistics show.
Between 2018 and 2019, the US was the main destination country for Mexican avocados. In addition to this, during the 2019 Super Bowl, avocado import from Michoacán, Mexico, to the US amounted to 120,000 metric tons.
29. In 2017, the value of the avocado produced in the US was estimated at $392 million.
During the same year, the US imported $2.6 billion in fresh avocados and exported close to $28,500 in fresh avocados. According to the avocado production statistics, the US produced 146,310 tons of avocado.
30. Mexican avocados brought the US $932 million in taxes in 2017.
(Avocados from Mexico)
Due to their four bloom cycles, fresh avocados are available to the US market all year round. Approximately 30,000 avocado orchards from Mexico supply the whole world.
31. Some 95% of avocado in the US and 80% worldwide are of the Hass variety.
Even though people have cultivated avocados for thousands of years, the avocado consumption statistics show that out of the 400 available varieties today, Hass is the most consumed one.
32. Every year, Americans eat 7 pounds of avocado per person.
The demand for avocados is currently at its high. Compared to 1989, when people ate just one pound of avocado per year, on average, today’s numbers are skyrocketing. Furthermore, the USDA claims that the numbers have tripled since the 2000s, and the guac has become a global obsession, according to the guacamole statistics.
What are the health benefits of avocado?
Avocados are full of vitamins, minerals, and other nutrients that keep us healthy. They can prevent some cancers, lower the levels of cholesterol, protect our eyes, boost our mood, help us lose or gain weight, and more.
How many avocados are eaten each year?
Every year, Americans eat 69 million pounds of avocado on Super Bowl Day alone. Moreover, Chipotle uses 97,000 pounds of avocado every day.
What country consumes the most avocados?
Americans eat the most avocados and have consumed 2.6 billion pounds of the fruit in 2019.
How many avocados are in the world?
In 2017, there were 5,924,398 metric tonnes of avocado in the world, according to the Food and Agriculture Organization Corporate Statistical Database (FAOSTAT).
With all its vitamins, minerals, and nutrients, the avocado statistics show that this fruit is an excellent addition to a well-balanced diet. No matter if you eat it as a dessert or a part of the main dish, you’ll never go wrong with the creamy deliciousness of fresh avocados.