Avocado nutrition: calories, carbs, GI, protein, fiber, fats
Avocados, raw, all commercial varieties
*all the values are displayed for the amount of 100 grams
Medically reviewed by Ani Harutyunyan
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.
Education: General Medicine at YSMU
Last updated: November 01, 2023
Medically reviewed by Ani Harutyunyan
Important nutritional characteristics for 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 |
Potassium ⓘHigher in Potassium content than 87% of foods
Fiber ⓘHigher in Fiber content than 85% of foods
Monounsaturated Fat ⓘHigher in Monounsaturated Fat content than 84% of foods
Fats ⓘHigher in Fats content than 77% of foods
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.
Avocado Glycemic load (GL)
Mineral coverage chart
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:
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
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:
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
Carbohydrate type breakdown
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
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 Orange
|
| Protein | 2g | 5% | 78% |
1.4 times less than Broccoli
|
| Fats | 14.66g | 23% | 23% |
2.3 times less than Cheddar Cheese
|
| Vitamin C | 10mg | 11% | 24% |
5.3 times less than Lemon
|
| Net carbs | 1.83g | N/A | 66% |
29.6 times less than Chocolate
|
| Carbs | 8.53g | 3% | 52% |
3.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.55mg | 7% | 75% |
4.7 times less than Beef
|
| Calcium | 12mg | 1% | 71% |
10.4 times less than Milk
|
| Potassium | 485mg | 14% | 13% |
3.3 times more than Cucumber
|
| Magnesium | 29mg | 7% | 34% |
4.8 times less than Almond
|
| Sugar | 0.66g | N/A | 69% |
13.6 times less than Coca-Cola
|
| Fiber | 6.7g | 27% | 15% |
2.8 times more than Orange
|
| Copper | 0.19mg | 21% | 32% |
1.3 times more than Shiitake
|
| Zinc | 0.64mg | 6% | 63% |
9.9 times less than Beef
|
| Starch | 0.11g | 0% | 97% |
139 times less than Potato
|
| Phosphorus | 52mg | 7% | 76% |
3.5 times less than Chicken meat
|
| Sodium | 7mg | 0% | 87% |
70 times less than White Bread
|
| Vitamin A | 146IU | 3% | 38% |
114.4 times less than Carrot
|
| Vitamin A RAE | 7µg | 1% | 54% | |
| Vitamin E | 2.07mg | 14% | 40% |
1.4 times more than Kiwifruit
|
| Selenium | 0.4µg | 1% | 91% | |
| Manganese | 0.14mg | 6% | 57% | |
| Vitamin B1 | 0.07mg | 6% | 63% |
4 times less than Pea raw
|
| Vitamin B2 | 0.13mg | 10% | 62% |
Equal to Avocado
|
| Vitamin B3 | 1.74mg | 11% | 60% |
5.5 times less than Turkey meat
|
| Vitamin B5 | 1.39mg | 28% | 30% |
1.2 times more than Sunflower seed
|
| Vitamin B6 | 0.26mg | 20% | 44% |
2.2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 21µg | 18% | 47% |
4.8 times less than Broccoli
|
| Folate | 81µg | 20% | 27% |
1.3 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 2.13g | 11% | 46% |
2.8 times less than Beef
|
| Monounsaturated Fat | 9.8g | N/A | 16% |
Equal to Avocado
|
| Polyunsaturated fat | 1.82g | N/A | 33% |
26 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 91% |
12.2 times less than Chicken meat
|
| Threonine | 0.07mg | 0% | 92% |
9.9 times less than Beef
|
| Isoleucine | 0.08mg | 0% | 91% |
10.9 times less than Salmon raw
|
| Leucine | 0.14mg | 0% | 91% |
17 times less than Tuna
|
| Lysine | 0.13mg | 0% | 89% |
3.4 times less than Tofu
|
| Methionine | 0.04mg | 0% | 90% |
2.5 times less than Quinoa
|
| Phenylalanine | 0.1mg | 0% | 91% |
6.9 times less than Egg
|
| Valine | 0.11mg | 0% | 91% |
19 times less than Soybean raw
|
| Histidine | 0.05mg | 0% | 91% |
15.3 times less than Turkey meat
|
| Fructose | 0.12g | 0% | 92% |
49.2 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.11g | N/A | 85% |
82.3 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| 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 ______________
Serving Size ______________
Amount Per 100g
Calories 160
% Daily Value*
23%
Total Fat
15g
9%
Saturated Fat 2g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.