Calories, Protein, Vitamins and More
- Nutrition Summary
- Vitamins and Minerals
- Nutrition Chart
- Avocado in Cooking
Avocado Nutrition Summary
One avocado (136 grams or 0.3 lb) contains 227 calories and 2.7 grams of protein. Avocado consist of 72% water, 9% carbohydrates, 2% protein, and 15% fat.
Avocado is an excellent source of many nutrients, including dietary fiber, potassium and Vitamin B6. It also contains significant amounts of Vitamin C, magnesium, niacin, pantothenic acid, folate, manganese, copper, phosphorus and zinc.
In one avocado:
- Calories: 227
- Protein: 2.7 g
- Sugar: 0.4 g
- Dietary fiber: 9.2 g
- Fat: 21 g, (Saturated: 2.9 g)
- Sodium: 10.9 mg
There is no significant amounts of cholesterol in avocado.
See the Avocado Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Avocados, raw, California.
Calories in Avocado
Avocado has 227 calories per avocado or 167 calories for every 100 grams. Most of its calories are from fat and carbohydrates.
77% of calories in avocado are from fat, 19% of calories are from carbohydrates and 4% of calories are from protein.
Calories from Carbs
About 19% the calories in avocado are from carbohydrates. The carbs in avocado are mostly in the form of dietary fiber, sugar and starch (95%, 4% and 1%). An excellent high-fiber food, a single avocado contains 37% of recommended daily values or 9.2 grams of dietary fiber.
- Dietary fiber: 9.2 g
- Sugar: 0.4 g
- Starch: 0.1 g
Calories from Fat
The majority, or 77% of the calories in Avocado are from fat. Avocado is high in total fat, with 21 grams or 33% of recommended daily values per avocado. Most of the fat in avocado are healthier unsaturated fats.
Avocado is cholesterol free and trans-fat free.
- Total fat: 21 g
- Saturated fat: 2.9 g
- Monounsaturated fat: 13.3 g
- Polyunsaturated fat: 2.5 g
There is no significant amounts of cholesterol or trans fat in avocado.
Omega-3 and Omega-6 in Avocado
Avocado is a source of healthy omega-3 fatty acids, containing a total of 0.17 grams for every avocado. It contains significant amounts of alpha linoleic acid. 
- alpha linoleic acid: 0.17 g
Also a good source of omega-6 fatty acids, every avocado of avocado contains a total of 2.3 grams of omega-6. In addition, a large portion of the omega-6 in avocado comes from linolenic acid - the only essential omega-6 fatty acid. 
- linoleic acid: 2.28 g
The omega-6 to omega-3 ratio in avocado is 13.4: 1.
Calories Similar to Avocado
Some other fruits or fruit juices with similar calories to avocado by weight:
- Persimmon: -54 calories
- Olives: -69 calories
- Orange Zest: -95 calories
- Passion Fruit: -95 calories
Protein in Avocado
One avocado has 2.7 grams of protein or about 5% of daily recommended intake. Although avocado is relatively low in protein, it does contain all 9 essential amino acids at small amounts.
- Protein: 2.67 g
- Tryptophan: 0.03 g
- Threonine: 0.1 g
- Isoleucine: 0.11 g
- Leucine: 0.19 g
- Lysine: 0.18 g
- Methionine: 0.05 g
- Phenylalanine: 0.13 g
- Valine: 0.14 g
- Histidine: 0.07 g
Protein Similar to Avocado
Some other fruits or fruit juices with similar amounts of protein to avocado by weight:
- Kumquat: -0.1 grams
- Dates: -0.2 grams
- Jackfruit: -0.3 grams
- Passion Fruit: +0.3 grams
Vitamins and Minerals in Avocado
An good source of nutrients, avocado contains abundant amounts of potassium and Vitamin B6. In fact, a single avocado contains 30% of recommended daily values or 0.4 milligrams of Vitamin B6. Also an excellent source of potassium, a single avocado contains 30% of recommended daily values or 689.5 milligrams of potassium.
Vitamins in avocado (1 fruit):
- Vitamin a: 9.5 ug
- Thiamin: 0.1 mg
- Riboflavin: 0.2 mg
- Niacin: 2.6 mg
- Vitamin b6: 0.4 mg
- Vitamin c: 12 mg
- Vitamin e: 2.7 mg
- Folate: 121 ug
- Vitamin k: 28.6 ug
Minerals in avocado (1 fruit):
- Calcium: 17.7 mg
- Potassium: 689.5 mg
- Iron: 0.8 mg
- Magnesium: 39.4 mg
- Zinc: 0.9 mg
- Selenium: 0.5 ug
- Phosphorus: 73.4 mg
- Copper: 0.2 mg
- Manganese: 0.2 mg
- Choline: 19.3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in avocado.
Similar to Avocado for Vitamin B6
Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin B6 to avocado:
Flavonoids and Carotenoids in Avocado 
Avocado contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin. In one avocado:
- beta-carotene: 86 ug
- alpha-carotene: 33 ug
- lutein + zeaxanthin: 369 ug
Avocado Nutrition Chart
( - g )
|calories|| ||KCAL %|
|carbohydrates|| ||G %|
|dietary fiber|| ||G %|
|total fat|| ||G %|
|saturated fat|| ||G %|
|protein|| ||G %|
|sodium|| ||MG %|
|Vitamin A|| ||UG %|
|Vitamin C|| ||MG %|
|calcium|| ||MG %|
|iron|| ||MG %|
|magnesium|| ||MG %|
|potassium|| ||MG %|
|thiamin (Vitamin B1)|| ||MG %|
|riboflavin (Vitamin B2)|| ||MG %|
|niacin (Vitamin B3)|| ||MG %|
|Vitamin B6|| ||MG %|
|pantothenic acid (Vitamin B5)|| ||MG %|
|folate (Vitamin B9)|| ||UG %|
|Vitamin K|| ||UG %|
|Vitamin E|| ||MG %|
|histidine|| ||G %|
|isoleucine|| ||G %|
|leucine|| ||G %|
|lysine|| ||G %|
|methionine|| ||G %|
|phenylalanine|| ||G %|
|threonine|| ||G %|
|tryptophan|| ||G %|
|valine|| ||G %|
|selenium|| ||UG %|
|choline|| ||MG %|
|manganese|| ||MG %|
|copper|| ||MG %|
|phosphorus|| ||MG %|
|zinc|| ||MG %|
Nutrition calculations are from Harvard Medical's nutrient guidelines  and USDA's food central database (2019) .
We calculated values from 2000 kCal daily recommended diet.
Avocado in Cooking
Avocado is in the top 10% of most popular ingredients for recipes. Avocado can be consumed raw and is often peeled, pitted or sliced before cooking or serving. Most recipes call for one or two avocados.
Friends and Relatives of Avocado
Foods commonly cooked with avocado:
Other similar relatives:
Is avocado a vitamin or a protein? ›
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.How many calories and protein does an avocado have? ›
The avocado consists of around 73% water, 15% fat, 8.5% carbohydrates — mostly fibers — and 2% protein. Half an avocado, at around 100 grams (g) contains 160 calories ( 1 ).Do avocados have a lot of vitamins? ›
Avocados are rich in many nutrients, including fiber, healthy fats, vitamin C, vitamin E, vitamin B6, potassium, magnesium, and folate. Enjoying them regularly could help improve overall diet quality.How many vitamins are in a avocado? ›
One-half an avocado is a nutrient and phytochemical dense food consisting of the following: dietary fiber (4.6 g), total sugar (0.2 g), potassium (345 mg), sodium (5.5 mg), magnesium (19.5 mg), vitamin A (5.0 μg RAE), vitamin C (6.0 mg), vitamin E (1.3 mg), vitamin K1 (14 μg), folate (60 mg), vitamin B-6 (0.2 mg), ...Is avocado high in iron? ›
Additionally, avocados are high in magnesium, phosphorus, iron and potassium, containing even more potassium per gram than bananas, according to the New York University Langone Medical Center. Fresh avocados contain lycopene and beta-carotene, which are important carotenoid antioxidants.Does avocado have vitamin D? ›
Many fruits and vegetables contain a special type of vitamin D known as ergocalciferol, or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet incredibly tasty avocado.Does avocado have Omega 3? ›
Avocados have a very high fat content, but they are also very high in omega 3 fatty acids in the form of alpha-linolenic acid. This is considered “good” unsaturated fat and accounts for about three-quarters of the calories in an avocado.Do avocados have protein and iron? ›
Besides healthy fats and protein, avocados also contain iron, zinc, potassium, and vitamin E.Is avocado enough protein? ›
fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.Is avocado high quality protein? ›
While avocados contain more protein than most other fruits, an avocado is not considered a good source of protein. According to the Food and Drug Association (FDA), a typical serving of a food must provide between 10-19% of the daily recommended intake to be considered a “good” source of protein.
How much protein do I need a day? ›
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.Is eating avocado Daily OK? ›
In fact, researchers have found that avocados may protect the heart in a similar way as olive oil and nuts do in the heart-healthy Mediterranean diet. A 2018 analysis of 10 studies found an increase in HDL (protective cholesterol) in people who consumed an average of 1 to 3.7 avocados daily.Why is avocado a superfood? ›
Avocados contain 20 vitamins, minerals, fiber, and phytonutrients making them nutrient dense. This superfood is a high fat food with over half of its fat content coming from monounsaturated fat. When making food choices, we sometimes hesitant to eat foods higher in fat and calories.Are avocados better than eggs? ›
Avocado is richer in Fiber, and Vitamin K, while Egg is higher in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Phosphorus, and Vitamin A RAE. Egg's daily need coverage for Copper is 201% higher. Egg has 10000000 times less Fiber than Avocado. Avocado has 6.7g of Fiber, while Egg has 0g.Does avocado have B12? ›
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.What foods is highest in protein? ›
- Skinless, white-meat poultry.
- Lean beef (including tenderloin, sirloin, eye of round) ADVERTISEMENT.
- Skim or low-fat milk.
- Skim or low-fat yogurt.
- Fat-free or low-fat cheese.
- Avocados are nutritionally rich. Avocados have been commended as an example of a nutrient-dense food, with one half of the fruit counting towards your five-a-day. ...
- May support heart health. ...
- May help to lower cholesterol. ...
- May help to regulate appetite. ...
- May help keep eyes healthy.
Recommended by the DASH Diet for Heart Health
Avocados are high in potassium and low in salt. Because of this they are recognized for their ability to lower blood pressure and protect against heart attack and stroke.
Avocados are rich in potassium. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls. Heart. Most of the healthy fat in avocado is oleic acid, a monounsaturated fatty acid.Is avocado good for blood pressure? ›
Avocados are one of the best sources of monounsaturated fats. This type of fat can lower high blood pressure and prevent high blood pressure. A single avocado also has more than 10 grams of blood pressure-reducing fiber.
Do avocados contain zinc? ›
Top Fruits That Are Rich in Zinc
Avocadoes: This is an essential fruit with about 0.6mg zinc per 100 grams. Blackberries: Every 200 calories of blackberries contain 2.5mg zinc with 22% DV.
Teeth & Bones
Avocados are rich in phosphorous, magnesium and manganese to help maintain bone health and reduce your risk for developing osteoporosis.
Avocados contain small amounts of calcium, manganese and phosphorus, but they are especially rich in potassium, zinc, magnesium and iron. A high intake of these minerals may decrease your risk of developing a number of chronic diseases.Are avocados good for cholesterol? ›
Avocados. Avocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.Which is healthier avocado or olive oil? ›
Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.Is avocado good for your hair? ›
Avocado is a great source of biotin, and adding this B-complex vitamin back into the diet may help hair to grow more healthily. A 2015 study found that minerals in avocado oil, including potassium and magnesium, may seal cuticle cells, which can help hair look smooth and shiny and prevent it from breaking.Is avocado good for liver and kidneys? ›
Research from 2015 took a look at the role of certain foods in people with nonalcoholic fatty liver disease (NAFLD). The researchers report that avocado may help lower blood lipids, or fats, and help prevent liver damage.Does avocado have protein for hair? ›
3. Avocado Strengthens Hair. Avocados are rich in protein as well as Vitamin B, which is an essential vitamin for optimal hair health. These, along with those good fats and Vitamin E, make the hair strong, healthy, soft and shiny.Does avocado contain omega 6? ›
Additionally, around 12% of avocado oil is saturated fat, and about 13% is polyunsaturated fat ( 1 , 2 , 3 ). Avocado oil has a high omega-6 to omega-3 ratio (13:1), and we usually want around 3:1 or 2:1 for better health. But this shouldn't be a concern, because the total amount of omega-6 is relatively small.What fruit is highest in protein? ›
Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup.
Is one avocado a day too much? ›
“Usually, I would recommend that ½ to one avocado a day is reasonable,” she says. She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up.What vegetable has the most protein? ›
- Green Peas. 1 cup: 8.6 g protein. ...
- Artichokes. 1 cup: 4.8 g protein. ...
- Sweet Corn. 1 cup: 4.7 g protein. ...
- Avocado. 1 cup: 4.6 g protein. ...
- Asparagus. 1 cup: 4.3 g protein. ...
- Brussels Sprouts. 1 cup: 4 g protein. ...
- Mushrooms. 1 cup: 4 g protein. ...
- Kale. 1 cup: 3.5 g protein.
It won't cause spikes in blood sugar
They discovered that avocados do not significantly impact blood sugar levels. Part of what makes avocados a good choice for people with diabetes is that, although they are low in carbs, they are high in fiber. Many other high-fiber foods may still spike blood sugar levels.
It's a good protein source
A 3.5-ounce (100-gram) portion of peanut butter contains ( 4 ): Carbohydrates: 22 grams of carbs (14% of calories), 5 of which are fiber. Protein: 22.5 grams of protein (14% of calories), which is quite a lot compared with most other plant foods.
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.What happens if you eat too much protein but low calories? ›
One study from Lifestyle Genomics found high protein, low-fat diets may increase the risk of depression in healthy adults. Another study also revealed that a low-carb diet might also be associated with anxiety, depression and stress.What are the downsides of avocado? ›
“Avocados contain substances called polyols or sorbitol which are carbohydrates that may affect people who have sensitive stomachs or irritable bowel syndrome,” she explained. “If they eat too much avocado in one sitting, it can cause bloating, diarrhea or intense pain in the gut.”What is the best time to eat avocado? ›
Avocado can be consumed any time of the day, as a tasty addition to any meal. Having it during the day has its own set of benefits like improved blood flow and lower blood sugar along with lower calorie consumption while eating it at night may help you sleep better.What does an avocado do to your face? ›
Avocados are filled with natural oils that moisturize your skin. By making sure your skin is moisturized, you can prevent blemishes, acne, and wrinkles. To use an avocado as a moisturizer, take the contents of the fruit, spread it on your skin, and wash it off with lukewarm water after 10 to 15 minutes.Do avocados give you energy? ›
As a study in Critical Reviews in Food Science and Nutrition notes, they contain nutrients, protein, and fiber that may help sustain energy levels throughout the day. They also contain good fats that may increase energy levels, and make fat-soluble nutrients more available in the body.
Do avocados burn belly fat? ›
July 11, 2022 – Avocados are a rich source of fiber and healthy fat but eating one a day for 6 months did not shrink waist size or belly fat, according to the findings of a new study.Is 2 eggs and an avocado a good breakfast? ›
The combination of eggs and avocado ensures a whole range of properties essential to protect brain cells. "The 'good' fats, which it's rich in, keep neurons healthy. They also help to metabolize glucose and promote brain activity.Which is healthier banana or avocado? ›
Summary. Avocados contain more vitamins, minerals, protein, and calories, whereas bananas are higher in Vitamin B6, Sodium, and Carbohydrates. Avocados contain 40 times more Vitamin K and two times more potassium than bananas.What is the main benefit of avocado? ›
Avocados are high in fat with 60 per cent of this being monounsaturated fats, which research suggests helps to protect against heart disease and lower blood pressure. They are also an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.What are the benefits of eating an avocado a day? ›
Avocados also are rich in potassium, fiber, and vitamins B, E, and C. In addition, they contain several plant-based nutrients, including: Phytosterols – When consumed in recommended amounts, this compound can lower cholesterol, a risk factor for heart disease.What does eating avocado do for your body? ›
A half-cup of guacamole has about 6 grams, almost 1/4, of your daily fiber needs. Fiber helps you feel full, so you're less likely to overeat. And although avocados are high in fat, it's mainly healthy monounsaturated fat. Research has found that this type of fat in your diet can help trim your waistline.What are the disadvantages of avocado? ›
“Avocados contain substances called polyols or sorbitol which are carbohydrates that may affect people who have sensitive stomachs or irritable bowel syndrome,” she explained. “If they eat too much avocado in one sitting, it can cause bloating, diarrhea or intense pain in the gut.”How often is it OK to eat avocado? ›
“Usually, I would recommend that ½ to one avocado a day is reasonable,” she says. She notes that since avocados are a pretty significant source of healthy monounsaturated fat, they make you more satisfied and are harder to overdo because they tend to fill you up.How many times a week should you eat avocado? ›
New research has found that eating two servings of avocados each week may boost your heart health and lower your risk of cardiovascular disease. Avocados contain dietary fiber, minerals, and healthy fats known to improve cardiovascular risk factors like high cholesterol.Is avocado good for high blood pressure? ›
Avocados are rich in potassium. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls. Heart. Most of the healthy fat in avocado is oleic acid, a monounsaturated fatty acid.
Is avocado good for the liver? ›
The researchers report that avocado may help lower blood lipids, or fats, and help prevent liver damage.
It's true — avocados are a high-fat food. In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence. However, it's monounsaturated fat, which is a “good” fat that helps lower bad cholesterol. Because they are high in fat, they are high in calories.Is avocado high in cholesterol? ›
Unsaturated fats, the type found in avocados, are considered healthy types of fat. And avocados have no cholesterol whatsoever. Both polyunsaturated and monounsaturated fats can help lower blood cholesterol levels, making avocados a heart-healthy food.Is avocado good for your cholesterol? ›
Avocados. Avocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.Are avocados better for you than bananas? ›
Avocados contain more vitamins, minerals, protein, and calories, whereas bananas are higher in Vitamin B6, Sodium, and Carbohydrates. Avocados contain 40 times more Vitamin K and two times more potassium than bananas.