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Avocado nutrition, glycemic index, calories, net carbs & more

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

Avocado Glycemic index (GI)

40
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

Avocado’s carbohydrate concentration and content, therefore glycemic index, depends on its ripeness. However, all studies show that avocados fall under the category of having a low GI value, meaning under 55.

The International Tables of Glycemic index does not include avocados in its research, but other sources have investigated the topic.

In one study made by the Journal of Ethnic Foods, Nigerian avocados were found to have a glycemic index of 40.34±0.72 (1).

According to another study by The American Journal of Clinical Nutrition, the GI of a raw, peeled avocado is estimated to be about zero with a margin error of only 1 (2). That is due to the fact that avocados contain very few sugars.

The International Tables of Glycemic Index does not have GI values on avocados because it contains so few carbohydrates, it would be challenging to consume a portion of the food containing 50g or 25g of available carbohydrates (3).

The main sugar found in avocados is D-mannoheptulose. Research on this sugar suggests that it controls blood sugar management (4). That is one of the reasons, alongside healthy fats, why people with diabetes are encouraged by the American Diabetes Association to add avocados into their diets (5).

References

  1. https://www.sciencedirect.com/science/article/pii/S235261811500027X
  2. https://academic.oup.com/ajcn/article/93/5/984/4597984
  3. https://care.diabetesjournals.org/content/31/12/2281
  4. https://www.tandfonline.com/doi/full/10.1080/10408398.2011.556759
  5. https://care.diabetesjournals.org/content/17/4/311
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Avocado

Avocado
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
40 (low)
Insulin index ⓘ https://www.researchgate.net/publication/26770180
6
Calories
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)
87% Potassium
85% Fiber
84% Monounsaturated Fat
77% Fats
76% Vitamin C
Explanation: The given food contains more Potassium than 87% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Monounsaturated Fat, Fats, and Vitamin C.

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% 74% 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

2.126% 9.799% 1.816%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g

Carbohydrate type breakdown

0.11% 0.06% 0.37% 0.12% 0.1%
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

0.66% 6.7% 1.17%
Sugar: 0.66 g
Fiber: 6.7 g
Other: 1.17 g

All nutrients for Avocado per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 66% 1.83g 29.6 times less than Chocolate Chocolate
Protein 5% 78% 2g 1.4 times less than Broccoli Broccoli
Fats 23% 23% 14.66g 2.3 times less than Cheese Cheese
Carbs 3% 52% 8.53g 3.3 times less than Rice Rice
Calories 8% 57% 160kcal 3.4 times more than Orange Orange
Starch 0% 97% 0.11g 139 times less than Potato Potato
Fructose 0% 92% 0.12g 49.2 times less than Apple Apple
Sugar N/A 69% 0.66g 13.6 times less than Coca-Cola Coca-Cola
Fiber 27% 15% 6.7g 2.8 times more than Orange Orange
Calcium 1% 71% 12mg 10.4 times less than Milk Milk
Iron 7% 75% 0.55mg 4.7 times less than Beef Beef
Magnesium 7% 34% 29mg 4.8 times less than Almond Almond
Phosphorus 7% 76% 52mg 3.5 times less than Chicken meat Chicken meat
Potassium 14% 13% 485mg 3.3 times more than Cucumber Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread White Bread
Zinc 6% 63% 0.64mg 9.9 times less than Beef Beef
Copper 21% 32% 0.19mg 1.3 times more than Shiitake Shiitake
Vitamin A 3% 38% 146IU 114.4 times less than Carrot Carrot
Vitamin E 14% 40% 2.07mg 1.4 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 11% 24% 10mg 5.3 times less than Lemon Lemon
Vitamin B1 6% 63% 0.07mg 4 times less than Pea Pea
Vitamin B2 10% 62% 0.13mg Equal to Avocado Avocado
Vitamin B3 11% 60% 1.74mg 5.5 times less than Turkey meat Turkey meat
Vitamin B5 28% 30% 1.39mg 1.2 times more than Sunflower seed Sunflower seed
Vitamin B6 20% 44% 0.26mg 2.2 times more than Oat Oat
Folate 20% 27% 81µg 1.3 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 18% 47% 21µg 4.8 times less than Broccoli Broccoli
Tryptophan 0% 91% 0.03mg 12.2 times less than Chicken meat Chicken meat
Threonine 0% 92% 0.07mg 9.9 times less than Beef Beef
Isoleucine 0% 91% 0.08mg 10.9 times less than Salmon Salmon
Leucine 0% 91% 0.14mg 17 times less than Tuna Tuna
Lysine 0% 89% 0.13mg 3.4 times less than Tofu Tofu
Methionine 0% 90% 0.04mg 2.5 times less than Quinoa Quinoa
Phenylalanine 0% 91% 0.1mg 6.9 times less than Egg Egg
Valine 0% 91% 0.11mg 19 times less than Soybean Soybean
Histidine 0% 91% 0.05mg 15.3 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 11% 46% 2.13g 2.8 times less than Beef Beef
Monounsaturated Fat N/A 16% 9.8g Equal to Avocado Avocado
Polyunsaturated fat N/A 33% 1.82g 26 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.