Nutritional Facts of Avocado Salad, Calories in Avocado Salad

by Tarla Dalal
This calorie page has been viewed 4395 times

How many calories does one serving of Avocado Salad have?

One serving (175 grams) of Avocado Salad gives 145 calories. Out of which carbohydrates comprise 66 calories, proteins account for 33 calories and remaining calories come from fat which is 74 calories. One serving of Avocado Salad provides about 7.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Avocado Salad recipe serves 3, 175 grams per serving.

145 calories for 1 serving of Avocado Salad, Cholesterol 0 mg, Carbohydrates 16.6g, Protein 2.9g, Fat 8.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Avocado Salad.

See Indian style avocado salad recipe | cucumber tomato avocado salad | healthy avocado salad | how to make tasty avocado salad | with 16 amazing images.

Indian style avocado salad is an antioxidant boost for people of all ages. Cucumber tomato avocado salad has an interesting combination of textures blended with a slightly sweet and tangy dressing. Learn how to make tasty avocado salad.

To make Indian style avocado salad, first make a dressing by combining honey, lemon juice, mint leaves, salt and pepper powder. Then cut all the veggies as mentioned and combine them in a bowl. Pour the dressing on top and toss well. Healthy salad is ready for serving.

Avocado in healthy avocado salad is considered as a ‘superfood’ due to its rich nutrient composition. Antioxidants like lutein help to ward of the harmful free radicals from the body and prevent damage to cells. They are also high in fats, they are all healthy fats – MUFA (mono unsaturated fatty acids). These help to reduce inflammation in the body.

Cucumber tomato avocado salad, has all the fiber you would want to reach your weight loss targets not only because of avocado but due to the other veggies paired with it in this salad. If you wish you can reduce the amount of honey used in the dressing or avoid it completely. Remember to adjust the lemon juice accordingly. Also replacing baby corn with blanched broccoli then would be super health move.

Is Avocado Salad healthy?

Yes, but conditions apply.

Let's understand the ingredients.

What's good.

Avocado : Avocados are rich in monounsaturated fatty acids (MUFA) which help to manage the cholesterol levels within normal limits. They also help reduce inflammation in the body and prevent blockage of arteries – one of the main reasons for heart attacks. Furthermore, avocados also have a good ratio of potassium to sodium. A high potassium and low sodium ingredient enables to keep your blood pressure stable, which helps to stave off heart disease and stroke both. Though avocados are high in fats, they are all healthy fats. MUFA not only promotes healthy cholesterol levels and blood pressure, but they also improve insulin sensitivity to help manage diabetes.  The fiber in avocado (5 g) and the healthy fats (11 g) along with low carbs (6.3 g) aids in weight loss. See detailed avocado benefits.

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Baby Corn : Since baby corn is picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low.  Baby corn acts as a broom and helps maintain healthy bowels and avoid constipation as it is a good source of fiber. Keep an eye on the portion size always for  diabetics, that’s very important to have controlled amounts of starch per day. Those with cardiac problems have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. See detailed benefits of baby corn

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover its vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What it has to offer instead is FIBER. See here for detailed benefits of mint leaves

What's the problem ?

Honey : Honey, a natural sweetener, is a thick liquid made by honeybees which acts as an energy boost. A tbsp. of honey (20 g) gives 60 calories but virtually no protein, fat and fiber. It has been regarded as a traditional medicine since ages. Its anti-bacterial and anti-fungal properties are known to fight bacteria and prevent infections like cold and cough. Some research also shows that the polyphenolic compounds in honey help protect the heart. 

Can diabetics, heart patients and overweight individuals have Avocado Salad?

Yes. But conditions apply.

Here's why:

  • Avocado: A good source of healthy fats, which can help lower bad cholesterol levels and promote heart health. However, it's important to consume it in moderation due to its calorie content.
  • Vegetables: The vegetables in the salad, such as tomatoes, capsicum, and cucumber, are low in calories and high in fiber, which can help regulate blood sugar levels and promote digestive health.
  • Honey: A natural sweetener that can be used in moderation. However, it's still important to be mindful of portion sizes.

Key Considerations:

  • Portion Control: Enjoy the salad in moderation as part of a balanced diet.
  • Dressing: Use a light vinaigrette dressing or a homemade dressing with healthy oils like olive oil.
  • Individual Needs: If you have specific dietary concerns, consult with a healthcare professional for personalized advice.

By making these adjustments, you can enjoy the delicious and nutritious Avocado Salad while maintaining a healthy lifestyle.

 

Avocado Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits (oranges, grapefruit and sweet lime)lemons, vegetables ( capsicum , broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 112% of RDA.
  2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal,  yellow moong dal, urad dal, toor dal , sesame seeds ). 38% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seedssesame seedsGarden cress seeds (halim), capsicum, whole wheat flour ,  chana dal, moong, walnuts, masoor dal, brown rice ,  jowar, bajra. 36% of RDA.
  4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dalmoong, oats, matki, whole grains . 31% of RDA.
Value per serving% Daily Values
Energy145 cal7%
Protein2.9 g5%
Carbohydrates16.6 g6%
Fiber7.8 g31%
Fat8.2 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A199.6 mcg4%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C44.9 mg112%
Vitamin E1.2 mg8%
Folic Acid (Vitamin B9)75.5 mcg38%
MINERALS
Calcium63.6 mg11%
Iron1.6 mg8%
Magnesium36.8 mg11%
Phosphorus47.9 mg8%
Sodium10.2 mg1%
Potassium460.3 mg10%
Zinc0.9 mg9%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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