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Avocado nutrition: calories, carbs, GI, protein, fiber, fats

Avocados, raw, all commercial varieties
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on November 01, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Avocado

What Do 160 Calories or 100 Grams of Avocado Look Like?

Our team measured how much 100 grams or 160 calories of avocado looks like. The picture below shows that one and a half pieces of avocado comprise 100 grams or 160 calories. That means one whole avocado is about 145 grams or around 232 calories

One serving size of an avocado is about 150 grams or one cup, so it contains 240 calories.

Remember that the calorie count can change based on the weight and size of the avocado. 

160 Calories or 100 Grams of Avocado

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: November 01, 2023
Medically reviewed by Ani Harutyunyan

Important nutritional characteristics for Avocado

Avocado
Glycemic index ⓘ Source:
Check out our full article on Avocado glycemic index
Check out our Glycemic index chart page for the full list.
40 (low)
Glycemic load 1 (low)
Insulin index ⓘ https://www.researchgate.net/publication/26770180 6
Calories ⓘ Calories per 100-gram serving 160
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1.83 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, cubes (150 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -8.2 (alkaline)
Oxalates ⓘ 0.4 to 2 https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 1mg
TOP 13% Potassium ⓘHigher in Potassium content than 87% of foods
TOP 15% Fiber ⓘHigher in Fiber content than 85% of foods
TOP 16% Monounsaturated Fat ⓘHigher in Monounsaturated Fat content than 84% of foods
TOP 23% Fats ⓘHigher in Fats content than 77% of foods
TOP 24% Vitamin C ⓘHigher in Vitamin C content than 76% of foods

Avocado calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 160
Calories in 1 cup, cubes 240 150 g
Calories in 1 cup, pureed 368 230 g
Calories in 1 cup, sliced 234 146 g
Calories in 1 avocado, NS as to Florida or California 322 201 g

Avocado Glycemic index (GI)

Source:
Check out our full article on Avocado glycemic index
Check out our Glycemic index chart page for the full list.
40

Avocado Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 21% 21% 23% 43% 1% 18% 64% 19% 3% 8%
Calcium: 12 mg of 1,000 mg 1%
Iron: 0.55 mg of 8 mg 7%
Magnesium: 29 mg of 420 mg 7%
Phosphorus: 52 mg of 700 mg 7%
Potassium: 485 mg of 3,400 mg 14%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 0.64 mg of 11 mg 6%
Copper: 0.19 mg of 1 mg 21%
Manganese: 0.142 mg of 2 mg 6%
Selenium: 0.4 µg of 55 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 µg
TOP 91%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A: 146 IU of 5,000 IU 3%
Vitamin E : 2.07 mg of 15 mg 14%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 10 mg of 90 mg 11%
Vitamin B1: 0.067 mg of 1 mg 6%
Vitamin B2: 0.13 mg of 1 mg 10%
Vitamin B3: 1.738 mg of 16 mg 11%
Vitamin B5: 1.389 mg of 5 mg 28%
Vitamin B6: 0.257 mg of 1 mg 20%
Folate: 81 µg of 400 µg 20%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 21 µg of 120 µg 18%

Vitamin chart - relative view

Vitamin C
10 mg
TOP 24%
Folate
81 µg
TOP 27%
Vitamin B5
1.389 mg
TOP 30%
Vitamin A
146 IU
TOP 38%
Vitamin E
2.07 mg
TOP 40%
Vitamin B6
0.257 mg
TOP 44%
Vitamin K
21 µg
TOP 47%
Vitamin B3
1.738 mg
TOP 60%
Vitamin B2
0.13 mg
TOP 62%
Vitamin B1
0.067 mg
TOP 63%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 15% 9% 73% 2%
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

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 27% 21% 18% 16% 19% 11% 17% 18% 22%
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

15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g

Carbohydrate type breakdown

14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g

Fiber content ratio for Avocado

8% 79% 14%
Sugar: 0.66 g
Fiber: 6.7 g
Other: 1.17 g

All nutrients for Avocado per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 160kcal 8% 57% 3.4 times more than OrangeOrange
Protein 2g 5% 78% 1.4 times less than BroccoliBroccoli
Fats 14.66g 23% 23% 2.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 10mg 11% 24% 5.3 times less than LemonLemon
Net carbs 1.83g N/A 66% 29.6 times less than ChocolateChocolate
Carbs 8.53g 3% 52% 3.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.55mg 7% 75% 4.7 times less than BeefBeef
Calcium 12mg 1% 71% 10.4 times less than MilkMilk
Potassium 485mg 14% 13% 3.3 times more than CucumberCucumber
Magnesium 29mg 7% 34% 4.8 times less than AlmondAlmond
Sugar 0.66g N/A 69% 13.6 times less than Coca-ColaCoca-Cola
Fiber 6.7g 27% 15% 2.8 times more than OrangeOrange
Copper 0.19mg 21% 32% 1.3 times more than ShiitakeShiitake
Zinc 0.64mg 6% 63% 9.9 times less than BeefBeef
Starch 0.11g 0% 97% 139 times less than PotatoPotato
Phosphorus 52mg 7% 76% 3.5 times less than Chicken meatChicken meat
Sodium 7mg 0% 87% 70 times less than White BreadWhite Bread
Vitamin A 146IU 3% 38% 114.4 times less than CarrotCarrot
Vitamin A RAE 7µg 1% 54%
Vitamin E 2.07mg 14% 40% 1.4 times more than KiwifruitKiwifruit
Selenium 0.4µg 1% 91%
Manganese 0.14mg 6% 57%
Vitamin B1 0.07mg 6% 63% 4 times less than Pea rawPea raw
Vitamin B2 0.13mg 10% 62% Equal to AvocadoAvocado
Vitamin B3 1.74mg 11% 60% 5.5 times less than Turkey meatTurkey meat
Vitamin B5 1.39mg 28% 30% 1.2 times more than Sunflower seedSunflower seed
Vitamin B6 0.26mg 20% 44% 2.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 21µg 18% 47% 4.8 times less than BroccoliBroccoli
Folate 81µg 20% 27% 1.3 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 2.13g 11% 46% 2.8 times less than BeefBeef
Monounsaturated Fat 9.8g N/A 16% Equal to AvocadoAvocado
Polyunsaturated fat 1.82g N/A 33% 26 times less than WalnutWalnut
Tryptophan 0.03mg 0% 91% 12.2 times less than Chicken meatChicken meat
Threonine 0.07mg 0% 92% 9.9 times less than BeefBeef
Isoleucine 0.08mg 0% 91% 10.9 times less than Salmon rawSalmon raw
Leucine 0.14mg 0% 91% 17 times less than Tuna BluefinTuna Bluefin
Lysine 0.13mg 0% 89% 3.4 times less than TofuTofu
Methionine 0.04mg 0% 90% 2.5 times less than QuinoaQuinoa
Phenylalanine 0.1mg 0% 91% 6.9 times less than EggEgg
Valine 0.11mg 0% 91% 19 times less than Soybean rawSoybean raw
Histidine 0.05mg 0% 91% 15.3 times less than Turkey meatTurkey meat
Fructose 0.12g 0% 92% 49.2 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.11g N/A 85% 82.3 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Gamma-linoleic acid 0.02g N/A 84%
Omega-6 - Eicosadienoic acid 0g N/A 100%

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 160
% Daily Value*
23%
Total Fat 15g
9%
Saturated Fat 2g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
3%
Total Carbohydrate 9g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 12mg 1%

Iron 1mg 13%

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
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Avocado nutrition infographic

Avocado nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.