Nutrition for Avocado

Calories, Protein, Vitamins and More


image of avocado source

Avocado Nutrition Summary

One avocado (136 grams or 0.3 lb) contains 227 calories and 2.7 grams of protein. Avocado consist of 72% water, 9% carbohydrates, 2% protein, and 15% fat.

Avocado is an excellent source of many nutrients, including dietary fiber, potassium and Vitamin B6. It also contains significant amounts of Vitamin C, magnesium, niacin, pantothenic acid, folate, Vitamin K, manganese, copper, phosphorus and zinc.

In one avocado:

  • Calories: 227
  • Protein: 2.7 g
  • Sugar: 0.4 g
  • Dietary fiber: 9.2 g
  • Fat: 21 g, (Saturated: 2.9 g)
  • Sodium: 10.9 mg
There is no significant amounts of cholesterol in avocado.

See the Avocado Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Avocados, raw, California.

Calories in Avocado

Avocado has 227 calories per avocado or 167 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

77 percent of calories in avocado are from fat, 19% of calories are from carbohydrates and 4% of calories are from protein.

Calories from Carbs

About 19% the calories in avocado are from carbohydrates. The carbs in avocado are mostly in the form of dietary fiber, sugar and starch (95%, 4% and 1%). An excellent high-fiber food, a single avocado contains 37% of recommended daily values or 9.2 grams of dietary fiber.

  • Dietary fiber: 9.2 g
  • Sugar: 0.4 g
  • Starch: 0.1 g

Calories from Fat

The majority, or 77% of the calories in avocado are from fat. Avocado is high in total fat, with 21 grams or 33% of recommended daily values per avocado. Avocado is cholestrol free. Most of the fat in avocado are healthier unsaturated fats:

  • Total fat: 21 g
  • Saturated fat: 2.9 g
  • Monounsaturated fat: 13.3 g
  • Polyunsaturated fat: 2.5 g
There is no significant amounts of cholestrol in avocado.

Omega-3 and Omega-6 in Avocado

Avocado is a source of healthy omega-3 fatty acids, containing a total of 0.17 grams for every avocado. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.17 g
Also a good source of omega-6 fatty acids, every avocado of avocado contains a total of 2.3 grams of omega-6. In addition, a large portion of the omega-6 in avocado comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 2.28 g
The omega-6 to omega-3 ratio in avocado is 13.4: 1.

Calories Similar to Avocado

Some other fruits or fruit juices with similar calories to avocado by weight:

Protein in Avocado

One avocado has 2.7 grams of protein or about 5% of daily recommended intake. Although avocado is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 2.67 g
  • Tryptophan: 0.03 g
  • Threonine: 0.1 g
  • Isoleucine: 0.11 g
  • Leucine: 0.19 g
  • Lysine: 0.18 g
  • Methionine: 0.05 g
  • Phenylalanine: 0.13 g
  • Valine: 0.14 g
  • Histidine: 0.07 g

Protein Similar to Avocado

Some other fruits or fruit juices with similar amounts of protein to avocado by weight:
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Vitamins and Minerals in Avocado

An good source of nutrients, avocado contains abundant amounts of potassium and Vitamin B6. In fact, a single avocado contains 30% of recommended daily values or 0.4 mg of Vitamin B6. Also an excellent source of potassium, a single avocado contains 30% of recommended daily values or 689.5 mg of potassium.

Vitamins in avocado (1 fruit):
  • Vitamin a: 9.5 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.2 mg
  • Niacin: 2.6 mg
  • Vitamin b6: 0.4 mg
  • Vitamin c: 12 mg
  • Vitamin e: 2.7 mg
  • Folate: 121 ug
  • Vitamin k: 28.6 ug
Minerals in avocado (1 fruit):
  • Calcium: 17.7 mg
  • Potassium: 689.5 mg
  • Iron: 0.8 mg
  • Magnesium: 39.4 mg
  • Zinc: 0.9 mg
  • Selenium: 0.5 ug
  • Phosphorus: 73.4 mg
  • Copper: 0.2 mg
  • Manganese: 0.2 mg
  • Choline: 19.3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in avocado.

Similar to Avocado for Vitamin B6

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin B6 to avocado:

Flavonoids and Carotenoids in Avocado [3]

Avocado contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin. In one avocado:

  • beta-carotene: 86 ug
  • alpha-carotene: 33 ug
  • lutein + zeaxanthin: 369 ug

Avocado Nutrition Chart

Avocado:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Avocado in Cooking

Avocado is in the top 10% of most popular ingredients for recipes. Avocado can be consumed raw and is often peeled, pitted or sliced before cooking or serving. Most recipes call for one or two avocados.

Friends and Relatives of Avocado

Foods commonly cooked with avocado: Other similar relatives:


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