Avocado
A fatty fruit high in monounsaturated fat, fibre and potassium.
Nutrition per 100 g
Standardised to 100 g of avocado for fair comparison. Typical serving: 100 g — 160 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 160 kcal | 160 kcal | 100 kcal |
| Protein | 2 g | 2 g | 1.3 g |
| Carbohydrate | 8.5 g | 8.5 g | 5.3 g |
| Fat | 15 g | 15 g | 9.4 g |
| Fibre | 6.7 g | 6.7 g | 4.2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of avocado, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 7 µg | 7 µg | <1% |
| Vitamin C | 8.8 mg | 8.8 mg | 10% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2 mg | 2 mg | 13% |
| Vitamin K | 21 µg | 21 µg | 18% |
| Thiamin | 0.075 mg | 0.075 mg | 6% |
| Riboflavin | 0.14 mg | 0.14 mg | 11% |
| Niacin | 1.9 mg | 1.9 mg | 12% |
| Vitamin B6 | 0.29 mg | 0.29 mg | 17% |
| Folate | 89 µg | 89 µg | 22% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 1.5 mg | 1.5 mg | 30% |
| Choline | 14.2 mg | 14.2 mg | 3% |
| Minerals | |||
| Calcium | 13 mg | 13 mg | 1% |
| Iron | 0.61 mg | 0.61 mg | 3% |
| Magnesium | 29 mg | 29 mg | 7% |
| Phosphorus | 54 mg | 54 mg | 4% |
| Potassium | 507 mg | 507 mg | 11% |
| Sodium | 8 mg | 8 mg | <1% |
| Zinc | 0.68 mg | 0.68 mg | 6% |
| Selenium | 0.4 µg | 0.4 µg | <1% |
| Copper | 0.17 mg | 0.17 mg | 19% |
| Manganese | 0.15 mg | 0.15 mg | 7% |
Source: USDA FoodData Central — Avocados, raw, California
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat avocado?
- Helps absorption of fat-soluble vitamins in a salad.
- Adds richness without dairy.
- Fibre and fat together make meals more satisfying.
How to include it
- Mash onto wholegrain toast with chilli and lemon.
- Slice over a bean bowl in place of dressing.
- Blend into a smoothie for texture.
Things to consider
- Energy dense — half a fruit is a normal portion.
- Ripens unpredictably; buy at staggered ripeness.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Eggs
A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.
- kcal
- 143
- protein
- 12.6 g
- fibre
- 0 g
per 100 g · Typical serving: 2 large eggs (100 g)
Black Beans, cooked
A legume providing fibre, plant protein and a substantial amount of folate.
- kcal
- 132
- protein
- 8.9 g
- fibre
- 8.7 g
per 100 g · Typical serving: 100 g cooked
Spinach, raw
A leafy green with a high micronutrient yield for very few calories.
- kcal
- 23
- protein
- 2.9 g
- fibre
- 2.2 g
per 100 g · Typical serving: 100 g raw
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