Know what’s on your plate
Avocado
Calories & nutrition facts
raw, all commercial varieties
Nutrition facts
Per 100 g% DV- Calories 160 kcal —
- Protein 2 g 4%
- Carbohydrate 1.8 g 1%
- Fat 15 g 19%
- Saturated fat 2.1 g 11%
- Fibre 6.7 g 24%
- Sugars 0.7 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 10 mg 11%
- Vitamin D 0 µg 0%
- Vitamin E 2.1 mg 14%
- Vitamin K 21 µg 18%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 1.7 mg 11%
- Pantothenic acid (B5) 1.4 mg 28%
- Vitamin B6 0.26 mg 15%
- Folate (B9) 81 µg 20%
- Vitamin B12 0 µg 0%
- Choline 14.2 mg 3%
Minerals
- Calcium 12 mg 1%
- Iron 0.55 mg 3%
- Magnesium 29 mg 7%
- Phosphorus 52 mg 4%
- Potassium 485 mg 10%
- Zinc 0.64 mg 6%
- Copper 0.19 mg 21%
- Manganese 0.14 mg 6%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 160 | 2 g | 1.8 g | 15 g |
| 1 × cup, cubes | 150 g | 240 | 3 g | 2.7 g | 22 g |
| 1 × cup, pureed | 230 g | 368 | 4.6 g | 4.2 g | 34 g |
| 1 × cup, sliced | 146 g | 234 | 2.9 g | 2.7 g | 21 g |
| 1 × avocado, NS as to Florida or California | 201 g | 322 | 4 g | 3.7 g | 30 g |
| 2 × cup, cubes | 300 g | 480 | 6 g | 5.5 g | 44 g |
| ½ × cup, cubes | 75 g | 120 | 1.5 g | 1.4 g | 11 g |
| 3 × cup, cubes | 450 g | 720 | 9 g | 8.2 g | 66 g |
| 4 × cup, cubes | 600 g | 960 | 12 g | 11 g | 88 g |
Similar foods
Questions about Avocado
How can you tell when an avocado is ripe?
Gently press near the stem end: a ripe avocado yields slightly without feeling mushy. If it is firm, leave it at room temperature for a few days; putting it in a paper bag with a banana can speed ripening.
How do you stop a cut avocado going brown?
Brush the cut surface with lemon or lime juice, press cling film directly against it, and refrigerate in an airtight container. The exposed flesh darkens through contact with air; scrape off a thin browned layer if you like, as the flesh beneath is usually fine.
Can you freeze avocado?
Yes. Mash the flesh with a little lemon or lime juice, pack it into an airtight container with as little air as possible, and freeze. Thaw it in the fridge and use it in guacamole, dressings or dips; thawed avocado is usually too soft for neat slices.
Can you cook avocado?
Yes, but heat can make it bitter, so add it near the end of cooking. Halved avocado can be grilled cut-side down for a few minutes until lightly charred, or diced avocado can be stirred into hot soup just before serving.
What can you make with avocado besides guacamole?
Use sliced avocado in tacos, sandwiches and salads, or mash it on toast with lemon and black pepper. It also gives smoothies a creamy texture and can be blended into a dressing with yoghurt, herbs and lime.
What can you use instead of avocado on toast?
Try mashed peas with lemon and mint for a similarly soft, spreadable topping, or hummus for a richer savoury option. For sliced avocado in a salad or sandwich, cucumber adds freshness but is much crunchier and less creamy.
How much avocado is a typical portion?
A portion is about half a medium avocado, or roughly 80 kcal. If you are serving it with other rich ingredients, a few slices may be enough.
Is avocado a fruit or a vegetable?
Avocado is a fruit: botanically, it is a berry with a single large seed. In cooking it is usually treated as a savoury ingredient rather than a sweet fruit.
Source: USDA FoodData Central 171705 · per 100 g · carbohydrate per EU label, fibre excluded
