Avocado nutrition: calories, carbs, GI, protein, fiber, fats
Avocados, raw, all commercial varieties
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 – 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 |
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
Mineral chart - relative view
Vitamin coverage chart
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
Vitamin D
0 µg
TOP 100%
Macronutrients chart
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:
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
Saturated Fat:
4.3 g
Monounsaturated Fat:
20 g
Polyunsaturated fat:
3.7 g
Carbohydrate type breakdown
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
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 Orange
|
| Protein | 4g | 10% | 78% |
1.4 times less than Broccoli
|
| Fats | 29g | 45% | 23% |
2.3 times less than Cheese
|
| Vitamin C | 20mg | 22% | 24% |
5.3 times less than Lemon
|
| Net carbs | 3.7g | N/A | 66% |
29.6 times less than Chocolate
|
| Carbs | 17g | 6% | 52% |
3.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 58mg | 14% | 34% |
4.8 times less than Almonds
|
| Calcium | 24mg | 2% | 71% |
10.4 times less than Milk
|
| Potassium | 975mg | 29% | 13% |
3.3 times more than Cucumber
|
| Iron | 1.1mg | 14% | 75% |
4.7 times less than Beef broiled
|
| Sugar | 1.3g | N/A | 69% |
13.6 times less than Coca-Cola
|
| Fiber | 13g | 54% | 15% |
2.8 times more than Orange
|
| Copper | 0.38mg | 42% | 32% |
1.3 times more than Shiitake
|
| Zinc | 1.3mg | 12% | 63% |
9.9 times less than Beef broiled
|
| Starch | 0.22g | 0% | 97% |
139 times less than Potato
|
| Phosphorus | 105mg | 15% | 76% |
3.5 times less than Chicken meat
|
| Sodium | 14mg | 1% | 87% |
70 times less than White Bread
|
| Vitamin A | 14µg | 2% | 54% | |
| Vitamin E | 4.2mg | 28% | 40% |
1.4 times more than Kiwi
|
| Manganese | 0.29mg | 12% | 57% | |
| Selenium | 0.8µg | 1% | 91% | |
| Vitamin B1 | 0.13mg | 11% | 63% |
4 times less than Pea raw
|
| Vitamin B2 | 0.26mg | 20% | 62% |
Equal to Avocado
|
| Vitamin B3 | 3.5mg | 22% | 60% |
5.5 times less than Turkey meat
|
| Vitamin B5 | 2.8mg | 56% | 30% |
1.2 times more than Sunflower seeds
|
| Vitamin B6 | 0.52mg | 40% | 44% |
2.2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 42µg | 35% | 47% |
4.8 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 163µg | 41% | 27% |
1.3 times more than Brussels sprouts
|
| Choline | 29mg | 5% | 81% | |
| Saturated Fat | 4.3g | 21% | 46% |
2.8 times less than Beef broiled
|
| Monounsaturated Fat | 20g | N/A | 16% |
Equal to Avocado
|
| Polyunsaturated fat | 3.7g | N/A | 33% |
26 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 91% |
12.2 times less than Chicken meat
|
| Threonine | 0.15mg | 0% | 92% |
9.9 times less than Beef broiled
|
| Isoleucine | 0.17mg | 0% | 91% |
10.9 times less than Salmon raw
|
| Leucine | 0.29mg | 0% | 91% |
17 times less than Tuna Bluefin
|
| Lysine | 0.27mg | 0% | 89% |
3.4 times less than Tofu
|
| Methionine | 0.08mg | 0% | 90% |
2.5 times less than Quinoa
|
| Phenylalanine | 0.19mg | 0% | 91% |
6.9 times less than Egg
|
| Valine | 0.22mg | 0% | 91% |
19 times less than Soybean raw
|
| Histidine | 0.1mg | 0% | 91% |
15.3 times less than Turkey meat
|
| Fructose | 0.24g | 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 | 0.22g | N/A | 85% |
82.3 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Gamma-linoleic acid | 0.03g | 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 ______________
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
ⓘ
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.