Avocado

Avocados, raw, California

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup, pureed (229.99999999999997g)

Amount per serving

Calories

384

% Daily Value *

Total Fat 35.4g

45%

Saturated Fat 4.9g

24%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 18mg

1%

Total Carbohydrate 19.9g

7%

Dietary Fiber 15.6g

56%

Total Sugars 0.7g

Protein 4.5g

Vitamin D 0 IU

0%

Calcium 30mg

2%

Iron 1mg

8%

Potassium 1166mg

25%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

22%

20.2 mg

Thiamin

14%

0.17 mg

Riboflavin

25%

0.33 mg

Niacin

27%

4.4 mg

Pantothenic Acid

67%

3.36 mg

Vitamin B6

39%

0.66 mg

Folate

205 mcg

Folic Acid

0 mcg

Food Folate

205 mcg

Fortified Folate

205 mcg

Choline

6%

32.7 mg

Betaine

1.61 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

Biotin

Vitamin A

2%

16.1 mcg

Retinol

0 mcg

Beta Carotene

145 mcg

Alpha Carotene

55.2 mcg

Beta Cryptoxanthin

62.1 mcg

Vitamin A IU

7%

338 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

623 mcg

Vitamin E

30%

4.53 mg

Added Vitamin E

Beta Tocopherol

0.09 mg

Gamma Tocopherol

0.74 mg

Delta Tocopherol

0.05 mg

Alpha Tocotreniol

0.02 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

40%

48.3 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

2%

29.9 mg

Iron

8%

1.4 mg

Magnesium

16%

66.7 mg

Phosphorus

10%

124 mg

Potassium

25%

1170 mg

Sodium

1%

18.4 mg

Zinc

14%

1.56 mg

Copper

43%

0.39 mg

Manganese

15%

0.34 mg

Selenium

2%

0.92 mcg

Fluoride

Iodine

Fat

45%

35.4 g

Saturated Fat

24%

4.89 g

Butyric Acid

Caproic Acid

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

4.77 g

Margaric Acid

0 g

Stearic Acid

0.11 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

22.5 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

1.61 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0.02 g

Octadec-9-enoic Acid

20.9 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.06 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

4.18 g

9,12-octadecadienoic Acid

3.85 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.29 g

Alpha Linolenic Acid (ALA)

0.26 g

Gamma Linolenic Acid (GLA)

0.03 g

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0.04 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

4.6 mg

Campesterol

11.5 mg

Beta Sitosterol

175 mg

Protein

9%

4.51 g

Tryptophan

0.06 g

Threonine

0.17 g

Isoleucine

0.19 g

Leucine

0.32 g

Lysine

0.3 g

Methionine

0.09 g

Cystine

0.06 g

Phenylalanine

0.22 g

Tyrosine

0.11 g

Valine

0.24 g

Arginine

0.2 g

Histidine

0.11 g

Alanine

0.24 g

Aspartic Acid

0.53 g

Glutamic Acid

0.65 g

Glycine

0.24 g

Proline

0.22 g

Serine

0.26 g

Hydroxyproline

Carbohydrates

7%

19.9 g

Fibre

56%

15.6 g

Soluble Fibre

Insoluble Fibre

Sugar

0.69 g

Added Sugar

Sucrose

0.14 g

Glucose

0.18 g

Fructose

0.18 g

Lactose

0 g

Maltose

0 g

Galactose

0.18 g

Sugar Alcohols

Starch

0.25 g

Calories

384 kcal

Water

166 g

Ash

3.82 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 1 cup, pureed (230g)
  • 1 NLEA serving (50g)
  • 1 fruit, without skin and seed (136g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin E
  • Excellent source of Vitamin K
  • Excellent source of Potassium
  • Excellent source of Copper
  • Good source of Magnesium
  • Good source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Avocado contains 2g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (38g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 4.2g per 1 cup, pureed

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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