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Photo by: Refinery29
Avocado: 2.1 oz per 100 calories

Avocados pack a lot of calories, mainly because they're so high in fat (yes, including saturated fat). But, many of the fats in an avocado are considered "good fats," which help support brain health. Not only that, but avocados are chock-full of vitamins and minerals. According to nutritionist Sophie Jaffe , "Avocados are loaded with crucial nutrients like B6 for energy and stress relief, vitamins C and E for antioxidant power, and essential minerals like potassium and magnesium." They also contain 60% more potassium per ounce than bananas. Finally, avocados are also a great source of fiber, so while they're calorically dense, they also help keep you fuller, longer.

This is What 100 Calories Looks Like

Shine from Yahoo Canada
April 4, 2014

By Justin Sedor, Refinery29

Diet fads come and go every day, each one more extreme than the next. No carbs, no fat, high fat, no meat, high meat, no gluten - we don't know about you, but we can hardly keep up. The one piece of conventional wisdom that we just can't seem to shake, though, is the idea that cutting calories will help us lose weight. Okay, yes, there is definitely truth to the concept that a net calorie deficit will result in body-weight reduction. But, obsessing over those little numbers on the back of your groceries often means ignoring basic tenets of nutrition. All calories are definitely not created equal; while a scoop of ice cream and an avocado contain the same number of calories, one choice is fundamentally healthier than the other. The important thing, of course, is to focus on giving your body what it really needs. But, it's almost impossible to ensure you're getting the right balance of nutrients when you're busy tallying calories.

RELATED: The Dirty Truth About Calories

With the help of some star nutritionists, we show you what 100 calories looks like in terms of your favorite foods. We're also breaking down the nutritional pros and cons of each, so you can make decisions based on what's actually good for your body - not just on some arbitrary number.

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