One cup of cubed, raw avocado contains 240 calories and 21.99 grams of fat, along with 3 grams of protein and 12.80 grams of carbohydrate. Avocados are high in fiber, with one cup providing 40 percent of the daily value of this nutrient. They also provide 35 percent of the daily value of vitamin K and 30 percent of the daily value of folate.
Some studies have shown that eating about one cup of avocado several times per week can reduce the risk of cardiovascular disease. This is thought to be due to the avocado's large amounts of monounsaturated fatty acids, along with its antioxidants, that include carotenoids, vitamin E and vitamin C. Avocados have also been shown to reduce the risk of metabolic syndrome when consumed regularly.
Diets that include 1.3 cups of avocado per day have been shown to improve feelings of fullness, which may make avocados a good food to include in a weight loss plan. To preserve the unique benefits of the avocado and its fat content, people are advised to eat it raw. If avocado must be cooked, it should be cooked to the lowest temperature possible to preserve its nutrient content. Good ways to enjoy avocado include using it as a substitute for mayonnaise on sandwiches and as a topping for salads.