The avocado is the fatty fruit from the avocado tree, that is very rich in monounsaturated fats, and is creamy when ripe.
Avocados are most often pear-shaped or round, and the color is mostly green to black when fully ripen.
The avocado is a nutrient dense food, relatively low in calories, and contains about 20 vitamins and minerals. The fruit has 73% water, 15% fat, 8.5% carbohydrates, 2% protein, and 0.66% sugars. The avocados are free of sodium, sugar and cholesterol.
The USDA Nutrient Database says that there are 360 calories in a slightly larger (230 gram) avocado, or 160 calories per 100 grams.
Find the amount of vitamins in a avocado per 100 grams, and the percent daily values (%DV).
| Amount | %DV | |
| Vitamin A | 7 µg | 1% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.07 mg | 14% |
| Vitamin K | 21 µg | 18% |
| Vitamin B1 (Thiamine) | 0.07 mg | 6% |
| Vitamin B2 (Riboflavin) | 0.13 mg | 10% |
| Vitamin B3 (Niacin) | 1.74 mg | 11% |
| Vitamin B5 (Panthothenic acid) | 1.39 mg | 28% |
| Vitamin B6 (Pyridoxine) | 0.26 mg | 20% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 81 µg | 20% |
Find the amount of minerals in a avocado per 100 grams.
| Amount | ||
| Calcium, Ca | mg | 12 |
| Iron, Fe | mg | 0.55 |
| Magnesium, Mg | mg | 29 |
| Phosphorus, P | mg | 52 |
| Potassium, K | mg | 485 |
| Sodium, Na | mg | 7 |
| Zinc, Zn | mg | 0.64 |
Find the amount of lipids in a avocado per 100 grams.
| Amount | ||
| Fatty acids, total saturated | g | 2.126 |
| Fatty acids, total monounsaturated | g | 9.799 |
| Fatty acids, total polyunsaturated | g | 1.816 |
| Fatty acids, total trans | g | 0.00 |
| Cholesterol | mg | 0 |
Source: USDA – National Nutrient Database.
Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. The daily values may be higher or lower based on the every individual needs.