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Avocado nutrition chart, glycemic index and rich nutrients

Avocados, raw, all commercial varieties
*all the values are displayed for the amount of 100 grams

What is Avocado rich in: TOP 5 nutrients.

Avocado
richer than 87% foods
richer than 85% foods
richer than 84% foods
Rich in Fats
richer than 77% foods
richer than 76% foods
87% Potassium
85% Fiber
84% Monounsaturated Fat
77% Fats
76% Vitamin C
Explanation: This food contains more Potassium than 87% of foods. More importantly, although there are several foods (13%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Monounsaturated Fat, Fats and Vitamin C

Avocado Glycemic index (GI)

50
Similar food data
52 Banana Banana
59 Papaya Papaya
55 Mango Mango

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 4%
2 g of 50 g
4%
Fats:
Daily Value: 23%
14.66 g of 65 g
23%
Carbs:
Daily Value: 3%
8.53 g of 300 g
3%
Water:
Daily Value: 4%
73.23 g of 2,000 g
4%
Other:
1.58 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 160
% Daily Value*
23%
Total Fat 15g
10%
Saturated Fat 2g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
3%
TotalCarbohydrate 9g
28%
Dietary Fiber 7g
Total Sugars 1g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 12mg 1%

Iron 1mg 6%

Potassium 485mg 14%

*
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.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 12 mg of 1,000 mg 1%
Iron: 0.55 mg of 18 mg 3%
Magnesium: 29 mg of 400 mg 7%
Phosphorus: 52 mg of 1,000 mg 5%
Potassium: 485 mg of 3,500 mg 14%
Sodium: 7 mg of 2,400 mg 0%
Zinc: 0.64 mg of 15 mg 4%
Copper: 0.19 mg of 2 mg 10%
Manganese: 0.142 mg of 2 mg 7%
Selenium: 0.4 µg of 70 µg 1%
Choline: 14.2 mg of 550 mg 3%

Mineral chart - relative view

Potassium
485 mg
TOP 13%
Copper
0.19 mg
TOP 32%
Magnesium
29 mg
TOP 34%
Manganese
0.142 mg
TOP 57%
Zinc
0.64 mg
TOP 63%
Calcium
12 mg
TOP 71%
Iron
0.55 mg
TOP 75%
Phosphorus
52 mg
TOP 76%
Choline
14.2 mg
TOP 81%
Sodium
7 mg
TOP 87%
Selenium
0.4 mg
TOP 91%

Vitamin coverage chart

Vitamin A: 146 IU of 5,000 IU 3%
Vitamin E : 2.07 mg of 20 mg 10%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 10 mg of 60 mg 17%
Vitamin B1: 0.067 mg of 2 mg 4%
Vitamin B2: 0.13 mg of 2 mg 8%
Vitamin B3: 1.738 mg of 20 mg 9%
Vitamin B5: 1.389 mg of 10 mg 14%
Vitamin B6: 0.257 mg of 2 mg 13%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 21 µg of 80 µg 26%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
10 µg
TOP 24%
Vitamin B5
1.389 µg
TOP 30%
Vitamin A
146 µg
TOP 38%
Vitamin E
2.07 µg
TOP 40%
Vitamin B6
0.257 µg
TOP 44%
Vitamin K
21 µg
TOP 47%
Vitamin B3
1.738 µg
TOP 60%
Vitamin B2
0.13 µg
TOP 62%
Vitamin B1
0.067 µg
TOP 63%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 25 mg of 280 mg 9%
Threonine: 73 mg of 1,050 mg 7%
Isoleucine: 84 mg of 1,400 mg 6%
Leucine: 143 mg of 2,730 mg 5%
Lysine: 132 mg of 2,100 mg 6%
Methionine: 38 mg of 1,050 mg 4%
Phenylalanine: 97 mg of 1,750 mg 6%
Valine: 107 mg of 1,820 mg 6%
Histidine: 49 mg of 700 mg 7%

Fat type information

Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.