Originally from Mexico and South America, avocado (also known as an alligator pear) is a tree-grown fruit. It grows in warm climates and contains an abundance of nutrients.
Since it contains few carbohydrates and proteins, most of its energy comes from healthy monounsaturated fats.
This aids cardiovascular health by reducing blood pressure and cholesterol levels provided by the healthy fat content.
Due to their high fiber content, avocados play a vital role in promoting gastrointestinal wellness.
Thanks to its fiber and fat content, it can regulate appetite and aid in weight management by promoting satiety for an extended period of time.
Specifically, it’s rich in copper and fluoride. In addition, the content of vitamins is quite diverse. Vitamins C, E, and K, as well as folate (B9) and B5, can be found in abundance.
Creamy and mild in flavor, avocado is used in various dishes, including breakfasts, puddings, salads, and many more.
It is the main ingredient in a popular sauce known as guacamole.
Avocado Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of avocado:
- Energy: 160 calories
- Carbs: 8.53 grams
- Sugar: 0.66 grams
- Fiber: 6.7 grams
- Protein: 2 grams
- Fat: 14.7 grams
- Saturated Fat: 2.13 grams
Jump to a section where you can learn more about avocado nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Avocado
Thanks to a significant amount of specific vitamins and minerals, avocado could provide several health benefits.
Continue reading to discover the potential benefits of consuming avocado.
May Aid in Recovery From Injuries
Vitamin K can support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.
It is also important for normal blood clotting processes to occur in the body.
Vitamin K plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.
This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.
Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.
It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.
This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.
They May Boost the Production of DNA and RNA
Folate aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.
Vitamin B9 or folate plays a key role in cellular division. It can regulate the processes involved in cell division.
This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.
Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.
It can also help in the normal growth and development of children.
Vitamin B9 also works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.
They May Prevent Infections
Copper can support the defense mechanisms of the immune system involved in infection prevention.
It is needed by the body for several functions, including the formation of red blood cells.
Copper can also support nerve functions and improve the transmission of signals between different parts of the body.
It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.
Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.
It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.
Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.
Avocado Nutrition Facts
Continue reading to find out the following avocado nutrition information:
- Macronutrients
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on avocado macronutrients, while reading further will give you a better understanding on each of these macronutrients.
| Carbohydrate | 8.53 g | |
| Protein | 2 g | |
| Fat | 14.7 g |
Vitamin Content
Avocado are excellent source of Vitamin B5 (Pantothenic acid).
They also contain a good amount of Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), Vitamin E, and Vitamin K and some Vitamin A, and Vitamin B1 (Thiamine).
Here's the full avocado vitamin content per 100g:
| Vitamin A | 146 IU | |
| Vitamin C | 10 mg | |
| Vitamin D | 0 µg | |
| Vitamin B1 (Thiamine) | 0.067 mg | |
| Vitamin B2 (Riboflavin) | 0.13 mg | |
| Vitamin B3 (Niacin) | 1.74 mg | |
| Vitamin B5 (Pantothenic acid) | 1.39 mg | |
| Vitamin B6 (Pyroxidine) | 0.257 mg | |
| Vitamin B9 (Folate) | 81 µg | |
| Vitamin B12 (Cobalamin) | 0 µg | |
| Vitamin E | 2.07 mg | |
| Vitamin K | 21 µg |
Mineral Content
Avocado are excellent source of Fluoride.
They also contain a good amount of Copper, and Potassium and some Magnesium, Manganese, Phosphorus, and Zinc.
Here's the full avocado mineral content per 100g:
| Calcium | 12 mg | |
| Copper | 0.19 mg | |
| Fluoride | 7 mg | |
| Iron | 0.55 mg | |
| Magnesium | 29 mg | |
| Manganese | 0.142 mg | |
| Phosphorus | 52 mg | |
| Potassium | 485 mg | |
| Selenium | 0.4 μg | |
| Sodium | 7 mg | |
| Zinc | 0.64 mg |
Protein and Amino Acid Profile
Avocado contain 2 g of protein per 100 g, or in other words, avocado provide 1.25 g of protein per 100 kcal.
Unlike the most other plant proteins, protein in avocado contains all nine essential amino acids, so avocado are considered a complete protein source.
| Histidine OK | 0.049 g | |
| Isoleucine OK | 0.084 g | |
| Leucine OK | 0.143 g | |
| Lysine OK | 0.132 g | |
| Methionine OK | 0.038 g | |
| Phenylalanine OK | 0.097 g | |
| Threonine OK | 0.073 g | |
| Tryptophan OK | 0.025 g | |
| Valine OK | 0.107 g |
Fat Breakdown
Around 83% of the calories in avocado are from fat. Avocado have 14.7 grams or 19% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Avocado fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, avocado is cholesterol free.
Avocado do not contain trans fats. Trans fats should be kept as low as possible.
| Total Fat | 14.7 g | |
| Saturated Fat | 2.13 g | |
| Monounsaturated Fat | do not have a %DV | 9.8 g |
| Polyunsaturated Fat | do not have a %DV | 1.82 g |
| Trans Fats | do not have a %DV | 0 g |
| Cholesterol | 0 mg |
Carbohydrate Breakdown
21% of the calories in avocado come from carbohydrates.
Carbs in avocado are mostly fiber (79%), followed by starch and sugars.
When it comes to sugars, avocado are relatively low in sugar, containing grams of sugar per 100g.
Avocado are a great source of fiber, and considered as a "high fiber food", as the contain 15.4 grams of fiber per serving.
According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.
Total amount of fiber in 100g of avocado is 6.7.
| Total Carbohydrate | 8.53 g | |
| Dietary Fiber | 6.7 g | |
| Sugars | 0.66 g |
Articles related to Avocado
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
-
Avocado Nutrients, U.S. Department of Agriculture, Agricultural Research Service
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients -
Listing of vitamins, Harvard Health Publishing, Harvard Medical School
https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/ -
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/ -
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false -
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease -
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx -
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf -
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download -
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download