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
Top nutrition facts for Avocado
| Calories ⓘ Calories for selected serving | 160 kcal |
|
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 ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 1 (low) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 6 ⓘ https://www.researchgate.net/publication/26770180 – II for avocados is 6 |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, cubes (150 g) |
| 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 | 1 mg ⓘ 0.4 to 2 https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 |
Galactose ⓘHigher in Galactose content than 98% of foods
Vitamin B5 ⓘHigher in Vitamin B5 content than 95% of foods
Vitamin K ⓘHigher in Vitamin K content than 93% of foods
Vitamin E ⓘHigher in Vitamin E content than 92% of foods
Fiber ⓘHigher in Fiber content than 91% of foods
Avocado calories (kcal)
| Calories for different serving sizes of avocado | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 160 | |
| Calories in 1 cup, sliced | 234 | 146 g |
| Calories in 1 cup, cubes | 240 | 150 g |
| Calories in 1 avocado, NS as to Florida or California | 322 | 201 g |
| Calories in 1 cup, pureed | 368 | 230 g |
Extra Nutrition facts for Avocado
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 1.3 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 800 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 63 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 5.5 |
| Processing score ⓘ The processing score is a calculated value that looks at both how industrially made it is (NOVA) and how healthy/unprocessed the ingredients are (SIGA), then combines them into one score from 1 (least processed) to 4 (most processed). | 1 - Unprocessed ⓘ NOVA score = 1, SIGA score = A0 |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
21µg of 900µg
2.3%
Vitamin E:
6.2mg of 15mg
41%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
30mg of 90mg
33%
Vitamin B1:
0.2mg of 1mg
17%
Vitamin B2:
0.39mg of 1mg
30%
Vitamin B3:
5.2mg of 16mg
33%
Vitamin B5:
4.2mg of 5mg
83%
Vitamin B6:
0.77mg of 1mg
59%
Folate:
243µg of 400µg
61%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
63µg of 120µg
53%
Vitamin chart - relative view
Fat type information
Saturated fat:
2.1 g
Monounsaturated fat:
9.8 g
Polyunsaturated fat:
1.8 g
Macronutrients chart
Protein:
Daily Value: 4%
2 g of 50 g
2 g (4% of DV )
Fats:
Daily Value: 23%
14.7 g of 65 g
14.7 g (23% of DV )
Carbs:
Daily Value: 3%
8.5 g of 300 g
8.5 g (3% of DV )
Water:
Daily Value: 4%
73.2 g of 2,000 g
73.2 g (4% of DV )
Other:
1.6 g
1.6 g
Protein quality breakdown
Tryptophan:
75mg of 280mg
27%
Threonine:
219mg of 1,050mg
21%
Isoleucine:
252mg of 1,400mg
18%
Leucine:
429mg of 2,730mg
16%
Lysine:
396mg of 2,100mg
19%
Methionine:
114mg of 1,050mg
11%
Phenylalanine:
291mg of 1,750mg
17%
Valine:
321mg of 1,820mg
18%
Histidine:
147mg of 700mg
21%
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:
1.2 g
All nutrients for Avocado per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 7µg | 1% | 37% | |
| Calories | 160kcal | 8% | 57% |
3.4 times more than Orange
|
| Protein per 100 calories | 1.3g | N/A | 82% | |
| Protein | 2g | 5% | 78% |
1.4 times less than Broccoli
|
| Calories per 10 g protein | 800kcal | N/A | 15% | |
| Weight per 100 calories | 63g | N/A | 43% | |
| Fats | 15g | 23% | 24% |
2.3 times less than Cheese
|
| Unsaturated / Saturated Fat ratio | 5.5 | N/A | 8% | |
| Vitamin C | 10mg | 11% | 16% |
5.3 times less than Lemon
|
| Net carbs | 1.8g | N/A | 67% |
29.6 times less than Chocolate
|
| Carbs | 8.5g | 3% | 52% |
3.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 29mg | 7% | 26% |
4.8 times less than Almonds
|
| Calcium | 12mg | 1% | 68% |
10.4 times less than Milk
|
| Potassium | 485mg | 14% | 9% |
3.3 times more than Cucumber
|
| Iron | 0.55mg | 7% | 74% |
4.7 times less than Beef broiled
|
| Sugar | 0.66g | N/A | 49% |
13.6 times less than Coca-Cola
|
| Fiber | 6.7g | 27% | 9% |
2.8 times more than Orange
|
| Copper | 0.19mg | 21% | 19% |
1.3 times more than Shiitake
|
| Zinc | 0.64mg | 6% | 56% |
9.9 times less than Beef broiled
|
| Starch | 0.11g | 0% | 11% |
139 times less than Potato
|
| Phosphorus | 52mg | 7% | 70% |
3.5 times less than Chicken meat
|
| Sodium | 7mg | 0% | 87% |
70 times less than White bread
|
| Vitamin E | 2.1mg | 14% | 8% |
1.4 times more than Kiwi
|
| Manganese | 0.14mg | 6% | 33% | |
| Selenium | 0.4µg | 1% | 72% | |
| Vitamin B1 | 0.07mg | 6% | 56% |
4 times less than Pea raw
|
| Vitamin B2 | 0.13mg | 10% | 56% |
Equal to Avocado
|
| Vitamin B3 | 1.7mg | 11% | 54% |
5.5 times less than Turkey meat
|
| Vitamin B5 | 1.4mg | 28% | 5% |
1.2 times more than Sunflower seeds
|
| Vitamin B6 | 0.26mg | 20% | 34% |
2.2 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 21µg | 18% | 7% |
4.8 times less than Broccoli
|
| Folate | 81µg | 20% | 13% |
1.3 times more than Brussels sprouts
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Choline | 14mg | 3% | 36% | |
| Saturated fat | 2.1g | 11% | 42% |
2.8 times less than Beef broiled
|
| Monounsaturated fat | 9.8g | N/A | 9% |
Equal to Avocado
|
| Polyunsaturated fat | 1.8g | N/A | 26% |
26 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 50% |
12.2 times less than Chicken meat
|
| Threonine | 0.07mg | 0% | 51% |
9.9 times less than Beef broiled
|
| Isoleucine | 0.08mg | 0% | 50% |
10.9 times less than Salmon raw
|
| Leucine | 0.14mg | 0% | 50% |
17 times less than Tuna Bluefin
|
| Lysine | 0.13mg | 0% | 49% |
3.4 times less than Tofu
|
| Methionine | 0.04mg | 0% | 49% |
2.5 times less than Quinoa
|
| Phenylalanine | 0.1mg | 0% | 50% |
6.9 times less than Egg
|
| Valine | 0.11mg | 0% | 51% |
19 times less than Soybean raw
|
| Histidine | 0.05mg | 0% | 50% |
15.3 times less than Turkey meat
|
| Fructose | 0.12g | 0% | 12% |
49.2 times less than Apple
|
| Caffeine | 0mg | 0% | 100% | |
| 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 | 8% |
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 | 3% | |
| 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
9.7%
Saturated Fat 2.1g
0
Trans Fat
0g
0
Cholesterol 0mg
0.3%
Sodium 7mg
2.8%
Total Carbohydrate
8.5g
27%
Dietary Fiber
6.7g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0
Calcium
12mg
1.2%
Iron
0.55mg
6.9%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.