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Avocado

Avocados, raw, Florida

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Nutrition Facts

Serving Size

1 cup, pureed (230g)

Amount per serving

Calories

276

% Daily Value *

Total Fat 23.1g

30%

Saturated Fat 4.5g

23%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 5mg

0%

Total Carbohydrate 18g

7%

Dietary Fiber 12.9g

46%

Total Sugars 5.6g

Protein 5.1g

Vitamin D 0 IU

0%

Calcium 23mg

2%

Iron 0mg

2%

Potassium 807mg

17%

*

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.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
44%
40 mg
Thiamin
4%
0.05 mg
Riboflavin
9%
0.12 mg
Niacin
10%
1.55 mg
Pantothenic Acid
43%
2.14 mg
Vitamin B6
11%
0.18 mg
Folate
80.5 mcg
Folic Acid
0 mcg
Food Folate
80.5 mcg
Fortified Folate
80.5 mcg
Choline
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
Biotin
Vitamin A
2%
16.1 mcg
Retinol
0 mcg
Beta Carotene
122 mcg
Alpha Carotene
62.1 mcg
Beta Cryptoxanthin
82.8 mcg
Vitamin A IU
6%
322 IU
Lycophene
Lutein and Zeaxanthin
Vitamin E
41%
6.12 mg
Added Vitamin E
Beta Tocopherol
0.18 mg
Gamma Tocopherol
0.9 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0 mg
Delta Tocotreniol
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
Dihydrophylloquinone
Menaquinone-4

Calcium
2%
23 mg
Iron
2%
0.39 mg
Magnesium
13%
55.2 mg
Phosphorus
7%
92 mg
Potassium
17%
807 mg
Sodium
0%
4.6 mg
Zinc
8%
0.92 mg
Copper
79%
0.72 mg
Manganese
10%
0.22 mg
Selenium
Fluoride
Iodine

Fat
30%
23.1 g
Saturated Fat
23%
4.51 g
Butyric Acid
Caproic Acid
Caprylic Acid
Capric Acid
Lauric Acid
Tridecylic Acid
Myristic Acid
Pentadecylic Acid
Palmitic Acid
4.38 g
Margaric Acid
Stearic Acid
0.13 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
12.7 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
1.9 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
10.8 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
3.85 g
9,12-octadecadienoic Acid
3.63 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.22 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
Docosahexanoic Acid (DHA)
Trans Fat
0 g
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
10%
5.13 g
Tryptophan
0.06 g
Threonine
0.19 g
Isoleucine
0.22 g
Leucine
0.37 g
Lysine
0.34 g
Methionine
0.1 g
Cystine
0.07 g
Phenylalanine
0.25 g
Tyrosine
0.12 g
Valine
0.28 g
Arginine
0.23 g
Histidine
0.13 g
Alanine
0.28 g
Aspartic Acid
0.61 g
Glutamic Acid
0.74 g
Glycine
0.27 g
Proline
0.25 g
Serine
0.29 g
Hydroxyproline

Carbohydrates
7%
18 g
Fibre
46%
12.9 g
Soluble Fibre
Insoluble Fibre
Sugar
5.57 g
Added Sugar
Sucrose
0 g
Glucose
4.99 g
Fructose
0.58 g
Lactose
0 g
Maltose
0 g
Galactose
Sugar Alcohols
Starch

Calories
276 kcal
Water
181 g
Ash
2.48 g
Theobromine
Caffeine
Alcohol

Serving Sizes

  • 1 cup, pureed (230g)
  • 1 fruit without skin and seeds (304g)
  • 1 NLEA Serving (50g)

Nutrient Sources

  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin E
  • Excellent source of Copper
  • Good source of Vitamin C
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • High Fat
  • Low Carbs
Foods with similar macro profiles:

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.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Avocado contains 2.2g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (43g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 5.1g 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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