Avocados

Avocados, raw, all commercial varieties

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup, cubes (150g)

Amount per serving

Calories

240

% Daily Value *

Total Fat 22g

28%

Saturated Fat 3.2g

16%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 11mg

0%

Total Carbohydrate 12.8g

5%

Dietary Fiber 10.1g

36%

Total Sugars 1g

Protein 3g

Vitamin D 0 IU

0%

Calcium 18mg

1%

Iron 1mg

5%

Potassium 728mg

15%

*

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

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

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

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 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.

† - 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:

  • 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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