You may have heard that avocado is among those considered superfood. They say avocado has a plethora of benefits for the body. But what are they exactly? An active grandpa like yourself may be asking: Does avocado have protein? What’s their nutrient content?
While it’s interesting to explore the nutrient content of avocados, in this article, we’re going to focus on protein.
Avocado is one of the fruits that contain protein. However, as compared to other vegetables or fruits with high protein content, avocado is also known for its high caloric content. For instance, getting 12 grams of protein from avocados means that the total calories you will receive are around 900 grams. In comparison to spinach, you can already have 12 grams of protein with just 100 calories. To have a closer look at the fruit’s protein below are some of the important data about the amino acid profile of avocado as provided by the U.S. Department of Agriculture National Nutrient Database.
According to the database, the total protein that we can get from a standard size or 201 grams of avocado is 4.02 grams. Glutamic acid is the highest amino acids present in avocado, followed by aspartic acid and leucine. Lysine, serine, glycine, and valine are also high in the fruit. Other amino acids that are present in avocados that contribute to its protein content are threonine, isoleucine, methionine, tryptophan, phenylalanine, cysteine, alanine, arginine and proline.
Scientists found a total of 22 various kinds of amino acids that the human body can use and benefit from the fruit. Out of these 22, only eight are truly important to us as we can rarely get them from other foods.
As mentioned, although avocados have a protein content, they are also high in calories. If we will have a deep look, for every 100 calorie content of avocado, we can only get 1.5 grams of protein.
Comparison of Avocados Protein Content With Other Fruits, Vegetables and Meat
As compared to other foods, the protein content of avocados are low as in some fruits, you get around 5-10 grams of protein in the same size of an avocado. If you are really in search of foods that are rich in protein, you can always go for meat as well as seafood.
However, for vegans and vegetarians, you can find that most nuts and grains have way higher protein content than avocados. Below are some of the fruits and vegetables based on the U.S. Department of Agriculture Nutrient Database that has fewer calories but high protein content.
- Pumpkin seeds – average serving size gives us 5.4 grams of protein
- Broccoli – average serving size gives us 8.3 grams of protein
- Wheat bread – average serving size gives us 3.9 grams of protein
- Quinoa – average serving size gives us 3.7 grams of protein
- Medium grain brown rice – average serving size gives us 2.1 grams of protein
My Take On the Protein Content of Avocados
To answer the question, does avocado have protein? Yes, for sure this fruit has protein content. Although my take on the subject is that if you are looking or in great need for protein, then avocado is not the most suitable or best fruit for you as there are other food alternatives that will provide you with a higher amount of protein.
To obtain the daily recommended dietary allowance for protein, it is estimated that women will have 3,680 calories while men will have 4,480 calories just to meet the daily protein that they need.
Despite the low protein content of avocado, we should not close our doors to including this fruit in our daily diet. This is because it has other nutrients and vitamins that are truly beneficial to our health. Among the health benefits that we can get from this fruit is fiber which is truly helpful to those who are aiming to lose weight. In addition to this, regular consumption of the fruit is also recommended to those who are on a strict diet as it has no sugar content and is proven to help promote our cardiovascular health.
Additional Information About Avocados
Coined from the Nahuatl word “aguacate”, avocado is one of the fruits considered by many as an effective aphrodisiac. The fruit’s original name was hard to pronounce by early Americans and has not helped offer an appetizing look so a change in name happened and initiated by the early farmers in California based on the fruit shape.
One of the interesting facts about this single-seeded berry is that it has persin which is deemed by many experts as a toxic substance in some way. However, although it has some toxic substance in it, we should not be worried and concerned when it comes to eating this fruit as your guacamole dish is not harmful to people as it is only toxic to fungi and some animals such as fish, sheep, pigs, horses, goats, rabbits, cows and birds.
For dog and cat lovers, there are conflicting claims about how avocados can affect the health of your pet dogs and cats. Some resources argued that the pets can experience mild stomach upset when they have ingested avocados. However, in the other resources, this symptom can also be felt by cats and dogs if they have taken a lot of level of avocado peel or avocado flesh. Many people also claimed that there are only varieties of avocados that are lethal to cats and dogs. These varieties include the Wurtz, Anaheim, and Haas, meaning the other variants are safe to be eaten by the pets.
Having the toxic substance persin is just one of the interesting facts about avocado. Aside from this, it is also good to know another important truth about this fruit. This is about the level of protein found in the fruit.
To summarize, avocados are good for our body. But the downside is just to not rely on this one as your only source of protein. For those who are bodybuilders and fitness buffs and are in great need for protein to support their daily activities, avocados are good to be included to their daily diet. Yet it is also helpful to combine it with other foods with great amino acid profile such as pumpkin seeds and grains. You can also opt and go for protein supplements that have branched chain amino acids to help you with your daily protein needs.