Know what’s on your plate
Avocado
Calories & nutrition facts
raw, Florida
Nutrition facts
Per 100 g% DV- Calories 120 kcal —
- Protein 2.2 g 4%
- Carbohydrate 2.2 g 1%
- Fat 10 g 13%
- Saturated fat 2 g 10%
- Fibre 5.6 g 20%
- Sugars 2.4 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 17.4 mg 19%
- Vitamin D 0 µg 0%
- Vitamin E 2.7 mg 18%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.67 mg 4%
- Pantothenic acid (B5) 0.93 mg 19%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 35 µg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 10 mg 1%
- Iron 0.17 mg 1%
- Magnesium 24 mg 6%
- Phosphorus 40 mg 3%
- Potassium 351 mg 7%
- Zinc 0.4 mg 4%
- Copper 0.31 mg 35%
- Manganese 0.1 mg 4%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 120 | 2.2 g | 2.2 g | 10 g |
| 1 × cup, pureed | 230 g | 276 | 5.1 g | 5.1 g | 23 g |
| 1 × fruit without skin and seeds | 304 g | 365 | 6.8 g | 6.7 g | 31 g |
| 2 × cup, pureed | 460 g | 552 | 10 g | 10 g | 46 g |
| ½ × cup, pureed | 115 g | 138 | 2.6 g | 2.6 g | 12 g |
| 3 × cup, pureed | 690 g | 828 | 15 g | 15 g | 69 g |
| 4 × cup, pureed | 920 g | 1104 | 21 g | 20 g | 93 g |
Similar foods
- Avocado pulpraw161 kcal / 100 g
- Fuerte avocadoflesh only, weighed with skin and stone134 kcal / 100 g
- Avocado fruitPersea sp.144 kcal / 100 g
- Hass avocadoflesh only, weighed with skin and stone118 kcal / 100 g
- Orangeflorida, raw46 kcal / 100 g
- Florida orangeraw46 kcal / 100 g
- Fruitraw, average56 kcal / 100 g
Questions about Avocado
How can you tell when an avocado is ripe?
A ripe avocado gives slightly when you press it gently near the stem, but it should not feel mushy. If the small stem cap comes away easily and the flesh beneath is green, it is usually ready to eat.
How do you ripen and store an avocado?
Leave a firm avocado at room temperature; putting it in a paper bag with a banana or apple can speed ripening. Once ripe, refrigerate it to slow further softening.
How do you stop a cut avocado turning brown?
Brush the exposed flesh with lemon or lime juice, press reusable wrap directly against it, and refrigerate in an airtight container. The browning is oxidation; the juice slows it, but does not prevent it completely.
Can you cook avocado?
Yes. Halve and stone it, brush the cut sides with oil, then grill cut-side down over high heat for about 2–3 minutes; avoid prolonged cooking, which can make it bitter.
What can you use instead of avocado in a sandwich?
For a creamy spread, try mashed peas with lemon, or hummus. Neither tastes exactly like avocado, but both spread easily and work well with salad and tomato.
What dishes go well with avocado?
Use it on toast, in guacamole, chopped into salads, or in sushi rolls. Add it to hot dishes just before serving so it stays creamy rather than becoming overcooked.
Is avocado a good source of fibre?
Yes. Avocado is a source of fibre, with 5.6 g per 100 g. A 50 g portion provides 2.8 g.
What kind of fat does avocado contain?
Most of avocado’s fat is unsaturated, rather than saturated. It contains 10 g of total fat and 2 g of saturated fat per 100 g.
Source: USDA FoodData Central 171707 · per 100 g · carbohydrate per EU label, fibre excluded
