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Avocados

Avocados, raw, all commercial varieties

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Nutrition Facts

Serving Size

1 cup, cubes (150g)

Amount per serving

Calories

240

% Daily Value *

Total Fat 22g

Saturated Fat 3.2g

Trans Fat 0g

Cholesterol 0mg

Sodium 11mg

Total Carbohydrate 12.8g

Dietary Fiber 10.1g

Total Sugars 1g

Protein 3g

Vitamin D 0 IU

Calcium 18mg

Iron 1mg

Potassium 728mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
17%
15 mg
Thiamin
8%
0.1 mg
Riboflavin
15%
0.2 mg
Niacin
16%
2.61 mg
Pantothenic Acid
42%
2.08 mg
Vitamin B6
23%
0.39 mg
Folate
122 mcg
Folic Acid
0 mcg
Food Folate
122 mcg
Fortified Folate
122 mcg
Choline
4%
21.3 mg
Betaine
1.05 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
1%
10.5 mcg
Retinol
0 mcg
Beta Carotene
93 mcg
Alpha Carotene
36 mcg
Beta Cryptoxanthin
42 mcg
Vitamin A IU
4%
219 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
407 mcg
Vitamin E
21%
3.1 mg
Added Vitamin E
0 mg
Beta Tocopherol
0.08 mg
Gamma Tocopherol
0.5 mg
Delta Tocopherol
0.03 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
26%
31.5 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
1%
18 mg
Iron
5%
0.83 mg
Magnesium
10%
43.5 mg
Phosphorus
6%
78 mg
Potassium
15%
728 mg
Sodium
0%
10.5 mg
Zinc
9%
0.96 mg
Copper
32%
0.29 mg
Manganese
9%
0.21 mg
Selenium
1%
0.6 mcg
Fluoride
10.5 mcg
Iodine

Fat
28%
22 g
Saturated Fat
16%
3.19 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
3.11 g
Margaric Acid
0 g
Stearic Acid
0.07 g
Arachidic Acid
0 g
Behenic Acid
0 g
Lignoceric Acid
0 g
Monounsaturated Fat
14.7 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
1.05 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0.02 g
Octadec-9-enoic Acid
13.6 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.04 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
2.72 g
9,12-octadecadienoic Acid
2.51 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.19 g
Alpha Linolenic Acid (ALA)
0.17 g
Gamma Linolenic Acid (GLA)
0.02 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0 g
Icosatrienioc Acid
0.02 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
3 mg
Campesterol
7.5 mg
Beta Sitosterol
114 mg

Protein
6%
3 g
Tryptophan
0.04 g
Threonine
0.11 g
Isoleucine
0.13 g
Leucine
0.21 g
Lysine
0.2 g
Methionine
0.06 g
Cystine
0.04 g
Phenylalanine
0.15 g
Tyrosine
0.07 g
Valine
0.16 g
Arginine
0.13 g
Histidine
0.07 g
Alanine
0.16 g
Aspartic Acid
0.35 g
Glutamic Acid
0.43 g
Glycine
0.16 g
Proline
0.15 g
Serine
0.17 g
Hydroxyproline

Carbohydrates
5%
12.8 g
Fibre
36%
10.1 g
Soluble Fibre
Insoluble Fibre
Sugar
0.99 g
Added Sugar
Sucrose
0.09 g
Glucose
0.56 g
Fructose
0.18 g
Lactose
0 g
Maltose
0 g
Galactose
0.15 g
Sugar Alcohols
Starch
0.17 g

Calories
240 kcal
Water
110 g
Ash
2.37 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup, cubes (150 g)
  • 1 cup, pureed (230 g)
  • 1 cup, sliced (146 g)
  • 1 avocado, NS as to Florida or California (201 g)
  • 1 NLEA Serving (50 g)

Nutrient Sources

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

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Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about 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 Avocados contains 2g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (39g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 2.7g per 1 cup, cubes
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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