08 July, 2011
The Potassium in Avocados
Like most fruits and vegetables, avocados provide a good source of potassium, an essential mineral. Potassium plays an important role in protein synthesis, carbohydrate metabolism, muscle growth and the heart’s electrical activity, according to MedlinePlus Medical Encyclopedia. A healthy diet rich in potassium sources such as fruits and vegetables can slow bone loss and lower your risk of kidney stones.
Daily Potassium Intake
The Institute of Medicine recommends that adolescents ages 14 to 18 and adults ages 19 and over consume 4.7 g, or 4,700 mg, of potassium per day. Adequate potassium intake is especially important for adults with hypertension, notes the USDA. Breastfeeding women should consume higher amounts potassium, or about 5,100 mg per day, according to MedlinePlus.
Potassium in Avocados
One serving of avocado, or about 1/5 of a medium avocado, contains 140 mg of potassium. An entire medium avocado contains about 700 mg of potassium. Other fruits with similar potassium content include grapefruits and tangerines, with 160 mg per serving; pineapples, with 120 mg per serving; strawberries, with 170 mg per serving; and pears, with 190 mg per serving.
Other Nutrients in Avocados
One serving of avocado contains only 50 calories. One medium avocado contains 5 servings, or 250 calories. Avocados are one of the few fat-containing fruits, with 4.5 g per serving. Avocados have much lower carbohydrate and sugar content than most other fruits, however. One serving of avocado has only 3 g of carbohydrates, including 1 g of dietary fiber and 0 g of sugars. By comparison, one serving of apple contains 34 g of carbohydrates, including 5 g of dietary fiber and 25 g of sugars.
Higher Potassium Fruits
Many fruits contain more potassium than avocados. Some of the highest potassium fruits include the banana and kiwifruit, with 450 mg per serving. Peaches and plums have 230 mg per serving, cantaloupes and grapes have 240 mg per serving, nectarines and oranges have 250 mg per serving, apples have 260 mg per serving, watermelons have 270 mg per serving and sweet cherries have 350 mg per serving.
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