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)
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
- https://www.sciencedirect.com/science/article/pii/S235261811500027X
- https://academic.oup.com/ajcn/article/93/5/984/4597984
- https://care.diabetesjournals.org/content/31/12/2281
- https://www.tandfonline.com/doi/full/10.1080/10408398.2011.556759
- https://care.diabetesjournals.org/content/17/4/311
Important nutritional characteristics for 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)
Potassium
Fiber
Monounsaturated Fat
Fats
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:
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 | DV% | In TOP % of foods | Value | Comparison |
| Net carbs | N/A | 66% | 1.83g |
29.6 times less than Chocolate
|
| Protein | 5% | 78% | 2g |
1.4 times less than Broccoli
|
| Fats | 23% | 23% | 14.66g |
2.3 times less than Cheese
|
| Carbs | 3% | 52% | 8.53g |
3.3 times less than Rice
|
| Calories | 8% | 57% | 160kcal |
3.4 times more than Orange
|
| Starch | 0% | 97% | 0.11g |
139 times less than Potato
|
| Fructose | 0% | 92% | 0.12g |
49.2 times less than Apple
|
| Sugar | N/A | 69% | 0.66g |
13.6 times less than Coca-Cola
|
| Fiber | 27% | 15% | 6.7g |
2.8 times more than Orange
|
| Calcium | 1% | 71% | 12mg |
10.4 times less than Milk
|
| Iron | 7% | 75% | 0.55mg |
4.7 times less than Beef
|
| Magnesium | 7% | 34% | 29mg |
4.8 times less than Almond
|
| Phosphorus | 7% | 76% | 52mg |
3.5 times less than Chicken meat
|
| Potassium | 14% | 13% | 485mg |
3.3 times more than Cucumber
|
| Sodium | 0% | 87% | 7mg |
70 times less than White Bread
|
| Zinc | 6% | 63% | 0.64mg |
9.9 times less than Beef
|
| Copper | 21% | 32% | 0.19mg |
1.3 times more than Shiitake
|
| Vitamin A | 3% | 38% | 146IU |
114.4 times less than Carrot
|
| Vitamin E | 14% | 40% | 2.07mg |
1.4 times more than Kiwifruit
|
| Vitamin D | 0% | 100% | 0µg |
N/A
|
| Vitamin C | 11% | 24% | 10mg |
5.3 times less than Lemon
|
| Vitamin B1 | 6% | 63% | 0.07mg |
4 times less than Pea
|
| Vitamin B2 | 10% | 62% | 0.13mg |
Equal to Avocado
|
| Vitamin B3 | 11% | 60% | 1.74mg |
5.5 times less than Turkey meat
|
| Vitamin B5 | 28% | 30% | 1.39mg |
1.2 times more than Sunflower seed
|
| Vitamin B6 | 20% | 44% | 0.26mg |
2.2 times more than Oat
|
| Folate | 20% | 27% | 81µg |
1.3 times more than Brussels sprout
|
| Vitamin B12 | 0% | 100% | 0µg |
N/A
|
| Vitamin K | 18% | 47% | 21µg |
4.8 times less than Broccoli
|
| Tryptophan | 0% | 91% | 0.03mg |
12.2 times less than Chicken meat
|
| Threonine | 0% | 92% | 0.07mg |
9.9 times less than Beef
|
| Isoleucine | 0% | 91% | 0.08mg |
10.9 times less than Salmon
|
| Leucine | 0% | 91% | 0.14mg |
17 times less than Tuna
|
| Lysine | 0% | 89% | 0.13mg |
3.4 times less than Tofu
|
| Methionine | 0% | 90% | 0.04mg |
2.5 times less than Quinoa
|
| Phenylalanine | 0% | 91% | 0.1mg |
6.9 times less than Egg
|
| Valine | 0% | 91% | 0.11mg |
19 times less than Soybean
|
| Histidine | 0% | 91% | 0.05mg |
15.3 times less than Turkey meat
|
| Cholesterol | 0% | 100% | 0mg |
N/A
|
| Trans Fat | N/A | 100% | 0g |
N/A
|
| Saturated Fat | 11% | 46% | 2.13g |
2.8 times less than Beef
|
| Monounsaturated Fat | N/A | 16% | 9.8g |
Equal to Avocado
|
| Polyunsaturated fat | N/A | 33% | 1.82g |
26 times less than Walnut
|
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
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.