Nutrition for Avocado
Calories, Protein, Vitamins and More
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, 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
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% 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. Most of the fat in avocado are healthier unsaturated fats.
Avocado is cholesterol free and trans-fat free.
Avocado is cholesterol free and trans-fat free.
- Total fat: 21 g
- Saturated fat: 2.9 g
- Monounsaturated fat: 13.3 g
- Polyunsaturated fat: 2.5 g
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
Calories Similar to Avocado
Some other fruits or fruit juices with similar calories to avocado by weight:- Persimmon: -54 calories
- Olives: -69 calories
- Orange Zest: -95 calories
- Passion Fruit: -95 calories
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:- Kumquat: -0.1 grams
- Dates: -0.2 grams
- Jackfruit: -0.3 grams
- Passion Fruit: +0.3 grams
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 milligrams of Vitamin B6. Also an excellent source of potassium, a single avocado contains 30% of recommended daily values or 689.5 milligrams 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
- 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
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:
( -
g )
|
||
|---|---|---|
| calories |
|
KCAL % |
| carbohydrates |
|
G % |
| dietary fiber |
|
G % |
| sugar | G | |
| total fat |
|
G % |
| saturated fat |
|
G % |
| monounsaturated fat | G | |
| polyunsaturated fat | G | |
| protein |
|
G % |
| sodium |
|
MG % |
| Vitamin A |
|
UG % |
| Vitamin C |
|
MG % |
| calcium |
|
MG % |
| iron |
|
MG % |
| magnesium |
|
MG % |
| potassium |
|
MG % |
| thiamin (Vitamin B1) |
|
MG % |
| riboflavin (Vitamin B2) |
|
MG % |
| niacin (Vitamin B3) |
|
MG % |
| Vitamin B6 |
|
MG % |
| pantothenic acid (Vitamin B5) |
|
MG % |
| folate (Vitamin B9) |
|
UG % |
| Vitamin K |
|
UG % |
| Vitamin E |
|
MG % |
| histidine |
|
G % |
| isoleucine |
|
G % |
| leucine |
|
G % |
| lysine |
|
G % |
| methionine |
|
G % |
| phenylalanine |
|
G % |
| threonine |
|
G % |
| tryptophan |
|
G % |
| valine |
|
G % |
| selenium |
|
UG % |
| choline |
|
MG % |
| manganese |
|
MG % |
| copper |
|
MG % |
| phosphorus |
|
MG % |
| zinc |
|
MG % |
| Water | G | |
| Starch | G | |