Avocado
Good nutritional profile
Raw avocado flesh, average of commercial varieties.
Avocado is a fruit eaten raw, sliced into salads and sandwiches or mashed into guacamole. Half a Hass avocado, about 70 g, gives about 110 kcal and 10 g of fat, two-thirds of it monounsaturated, plus 4.7 g of fiber and useful folate, vitamin K, vitamin B6 and copper. Hass avocados are a little richer in fat than these averages, while the larger green-skinned Florida types are leaner.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2g | 3.6% |
| Fat | 14.7g | 21.0% |
| Carbs | 8.5g | 2.8% |
| Simple Sugars | 2.97g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 6.7g | 26.8% |
| Water | 73g | 2.9% |
| Calories | 160 | 7.1% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.13 | g | 10.7% |
| Monounsaturated | 9.8 | g | 39.2% |
| Polyunsaturated | 1.82 | g | 14.0% |
| Omega-3 | 0.546 | g | Estimate |
| Omega-6 | 1.274 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 10 | mg |
| Vitamin E | 2.07 | mg |
| Selenium | 0.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 7 | mcg | 0.8% |
| vitamin B1 | 0.067 | mg | 5.6% |
| vitamin B2 | 0.13 | mg | 10.0% |
| vitamin B3 | 1.74 | mg | 10.9% |
| vitamin B6 | 0.257 | mg | 15.1% |
| vitamin B9 | 81 | mcg | 20.3% |
| vitamin C | 10 | mg | 11.1% |
| vitamin E | 2.07 | mg | 13.8% |
| vitamin K | 21 | mcg | 17.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 12 | mg | 1.2% |
| iron | 0.55 | mg | 3.1% |
| magnesium | 29 | mg | 7.2% |
| phosphorus | 52 | mg | 7.4% |
| potassium | 485 | mg | 18.7% |
| sodium | 7 | mg | 0.3% |
| zinc | 0.64 | mg | 5.8% |
| copper | 0.19 | mg | 21.1% |
| manganese | 0.142 | mg | 6.2% |
| selenium | 0.4 | mcg | 0.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 49 | mg | 7.0% | 115% |
| Isoleucine | 84 | mg | 6.0% | 105% |
| Leucine limiting | 143 | mg | 5.2% | 88% |
| Lysine | 132 | mg | 6.3% | 103% |
| Methionine | 65 | mg | 6.2% | 106% |
| Phenylalanine | 146 | mg | 8.3% | 134% |
| Threonine | 73 | mg | 7.0% | 110% |
| Tryptophan | 25 | mg | 8.9% | 142% |
| Valine | 107 | mg | 5.9% | 100% |
Compare with other products
Values per 100 g
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