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

Avocados, raw, all commercial varieties
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 – II for avocados is 6 6
Calories  ⓘ Calories for selected serving 322 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4 grams
Default serving size  ⓘ Serving sizes are mostly 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 2 mg
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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 7.2% 41% 42% 45% 86% 1.8% 35% 127% 37% 4.4%
Calcium: 72mg of 1,000mg 7.2%
Iron: 3.3mg of 8mg 41%
Magnesium: 175mg of 420mg 42%
Phosphorus: 314mg of 700mg 45%
Potassium: 2925mg of 3,400mg 86%
Sodium: 42mg of 2,300mg 1.8%
Zinc: 3.9mg of 11mg 35%
Copper: 1.1mg of 1mg 127%
Manganese: 0.86mg of 2mg 37%
Selenium: 2.4µg of 55µg 4.4%

Mineral chart - relative view

975 mg
TOP 13%
0.38 mg
TOP 32%
58 mg
TOP 34%
0.29 mg
TOP 57%
1.3 mg
TOP 63%
24 mg
TOP 71%
1.1 mg
TOP 75%
105 mg
TOP 76%
14 mg
TOP 87%
0.8 µg
TOP 91%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 18% 83% 0% 67% 34% 60% 66% 168% 119% 122% 0% 16% 106%
Vitamin A: 880IU of 5,000IU 18%
Vitamin E : 12mg of 15mg 83%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 60mg of 90mg 67%
Vitamin B1: 0.4mg of 1mg 34%
Vitamin B2: 0.78mg of 1mg 60%
Vitamin B3: 10mg of 16mg 66%
Vitamin B5: 8.4mg of 5mg 168%
Vitamin B6: 1.5mg of 1mg 119%
Folate: 488µg of 400µg 122%
Vitamin B12: 0µg of 2µg 0%
Choline: 86mg of 550mg 16%
Vitamin K: 127µg of 120µg 106%

Vitamin chart - relative view

20 mg
TOP 24%
163 µg
TOP 27%
2.8 mg
TOP 30%
293 IU
TOP 38%
4.2 mg
TOP 40%
0.52 mg
TOP 44%
42 µg
TOP 47%
3.5 mg
TOP 60%
0.26 mg
TOP 62%
0.13 mg
TOP 63%
29 mg
TOP 81%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 15% 9% 73% 2%
Protein:
Daily Value: 8%
4 g of 50 g
4 g (8% of DV )
Fats:
Daily Value: 45%
29.5 g of 65 g
29.5 g (45% of DV )
Carbs:
Daily Value: 6%
17.1 g of 300 g
17.1 g (6% of DV )
Water:
Daily Value: 7%
147.2 g of 2,000 g
147.2 g (7% of DV )
Other:
3.2 g
3.2 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 54% 42% 36% 32% 38% 22% 33% 35% 42%
Tryptophan: 151mg of 280mg 54%
Threonine: 440mg of 1,050mg 42%
Isoleucine: 507mg of 1,400mg 36%
Leucine: 862mg of 2,730mg 32%
Lysine: 796mg of 2,100mg 38%
Methionine: 229mg of 1,050mg 22%
Phenylalanine: 585mg of 1,750mg 33%
Valine: 645mg of 1,820mg 35%
Histidine: 295mg of 700mg 42%

Fat type information

15% 71% 13%
Saturated Fat: 4.3 g
Monounsaturated Fat: 20 g
Polyunsaturated fat: 3.7 g

Carbohydrate type breakdown

14% 8% 49% 16% 13%
Starch: 0.22 g
Sucrose: 0.12 g
Glucose: 0.74 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.2 g

Fiber content ratio for Avocado

8% 79% 14%
Sugar: 1.3 g
Fiber: 13 g
Other: 2.4 g

All nutrients for Avocado per selected serving size (1 avocado, NS as to Florida or California - 201g)

Nutrient Value DV% In TOP % of foods Comparison
Calories 322kcal 16% 57% 3.4 times more than OrangeOrange
Protein 4g 10% 78% 1.4 times less than BroccoliBroccoli
Fats 29g 45% 23% 2.3 times less than CheeseCheese
Vitamin C 20mg 22% 24% 5.3 times less than LemonLemon
Net carbs 3.7g N/A 66% 29.6 times less than ChocolateChocolate
Carbs 17g 6% 52% 3.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 58mg 14% 34% 4.8 times less than AlmondAlmond
Calcium 24mg 2% 71% 10.4 times less than MilkMilk
Potassium 975mg 29% 13% 3.3 times more than CucumberCucumber
Iron 1.1mg 14% 75% 4.7 times less than Beef broiledBeef broiled
Sugar 1.3g N/A 69% 13.6 times less than Coca-ColaCoca-Cola
Fiber 13g 54% 15% 2.8 times more than OrangeOrange
Copper 0.38mg 42% 32% 1.3 times more than ShiitakeShiitake
Zinc 1.3mg 12% 63% 9.9 times less than Beef broiledBeef broiled
Starch 0.22g 0% 97% 139 times less than PotatoPotato
Phosphorus 105mg 15% 76% 3.5 times less than Chicken meatChicken meat
Sodium 14mg 1% 87% 70 times less than White BreadWhite Bread
Vitamin A 293IU 6% 38% 114.4 times less than CarrotCarrot
Vitamin A RAE 14µg 2% 54%
Vitamin E 4.2mg 28% 40% 1.4 times more than KiwifruitKiwifruit
Manganese 0.29mg 12% 57%
Selenium 0.8µg 1% 91%
Vitamin B1 0.13mg 11% 63% 4 times less than Pea rawPea raw
Vitamin B2 0.26mg 20% 62% Equal to AvocadoAvocado
Vitamin B3 3.5mg 22% 60% 5.5 times less than Turkey meatTurkey meat
Vitamin B5 2.8mg 56% 30% 1.2 times more than Sunflower seedSunflower seed
Vitamin B6 0.52mg 40% 44% 2.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 42µg 35% 47% 4.8 times less than BroccoliBroccoli
Folate 163µg 41% 27% 1.3 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Choline 29mg 5% 81%
Saturated Fat 4.3g 21% 46% 2.8 times less than Beef broiledBeef broiled
Monounsaturated Fat 20g N/A 16% Equal to AvocadoAvocado
Polyunsaturated fat 3.7g N/A 33% 26 times less than WalnutWalnut
Tryptophan 0.05mg 0% 91% 12.2 times less than Chicken meatChicken meat
Threonine 0.15mg 0% 92% 9.9 times less than Beef broiledBeef broiled
Isoleucine 0.17mg 0% 91% 10.9 times less than Salmon rawSalmon raw
Leucine 0.29mg 0% 91% 17 times less than Tuna BluefinTuna Bluefin
Lysine 0.27mg 0% 89% 3.4 times less than TofuTofu
Methionine 0.08mg 0% 90% 2.5 times less than QuinoaQuinoa
Phenylalanine 0.19mg 0% 91% 6.9 times less than EggEgg
Valine 0.22mg 0% 91% 19 times less than Soybean rawSoybean raw
Histidine 0.1mg 0% 91% 15.3 times less than Turkey meatTurkey meat
Fructose 0.24g 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 0.22g 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 0.03g 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 322
% Daily Value*
45%
Total Fat 29g
19%
Saturated Fat 4.3g
0
Trans Fat 0g
0
Cholesterol 0mg
0.61%
Sodium 14mg
5.7%
Total Carbohydrate 17g
54%
Dietary Fiber 13g
Total Sugars 0g
Includes ? g Added Sugars
Protein 4g
Vitamin D 0mcg 0

Calcium 24mg 2.4%

Iron 1.1mg 14%

Potassium 975mg 29%

*
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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.