Fruit facts: Avocado nutrition facts

Avocado nutrition facts > avocado fruit and tree facts > health benefits
Avocado (Persea americana) is a tropical tree, native of Mexico.
It is now widely cultivated in South and Central America.
Avocado is a berry. It is rich in nutrients. It is low in carbohydrates and proteins.

Its high content of monounsaturated fatty acids enhances its role in heart care.

Avocado is rich in B vitamins, vitamin C, vitamin E and vitamin K.
100g of it fullfils 20% of our requirement of vitamin B6 and B12 and 30% of vitamin B5.

Avocado is rich in potassium.
It also has considerable quantities of magnesium, calcium, phosphorus and zinc.

Avocado had 7% dietary fibre; 75% of it is insoluble fiber.
Seed and skin contribute upto 26% of refuse. Nutrient values and weights are for edible portion.

Avocado fruit (enlarge)

Fruit facts: Avocado nutrition

Nutrients	Units	Value per 100g	One cup chunks 150g	One fruit 200g
Water	g	73.23	109.84	147.19
Energy	kcal	160	240	322
Protein	g	2.00	3.00	4.02
Total lipid (fat)	g	14.66	21.99	29.47
Ash	g	1.58	2.37	3.18
Carbohydrate	g	8.53	12.79	17.15
Dietary fibre	g	6.7	10.1	13.5

Fruit facts: Avocado carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup chunks 150g	One 200g size
Sugars	g	0.66	0.99	1.33
Sucrose	g	0.06	0.09	0.12
Glucose	g	0.37	0.56	0.74
Fructose	g	0.12	0.18	0.24
Galactose	g	0.10	0.15	0.20
Starch	g	0.11	0.17	0.22

Fruit facts: Mineral nutrition

Minerals nutrition	Units	Value per 100g	One cup chunks 150g	One fruit 200g
Calcium	mg	12	18	24
Iron	mg	0.55	0.82	1.11
Magnesium	mg	29	44	58
Phosphorus	mg	52	78	105
Potassium	mg	484	73	98
Sodium	mg	7	10	14
Zinc	mg	0.64	0.96	1.29
Copper	mg	0.19	0.29	0.38
Manganese	mg	0.14	0.21	0.29
Fluoride	mcg	7.0	10.5	14.1
Selenium	mcg	0.4	0.6	0.8

Fruit facts: Avocado vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup chunks 150g	One 200g size
Vitamins Vitamin C	mg	10.0	15.0	20.1
Thiamin	mg	0.07	0.10	0.14
Riboflavin	mg	0.13	0.20	0.26
Niacin	mg	1.74	2.61	3.49
Pantothenic acid	mg	1.39	2.08	2.79
Vitamin B-6	mg	0.26	0.39	0.52
Folate	mcg	81	122	163
Choline	mg	14.2	21.3	28.5
Betaine	mg	0.7	1.1	1.4
Vitamin A, RAE	mcg	7	10	14
Carotene, beta	mcg	62	93	125
Carotene, alpha	mcg	24	36	48
Cryptoxanthin, beta	mcg	28	42	56
Vitamin A, IU	IU	146	219	293
Lutein + zeaxanthin	mcg	271	406	545
Vitamin E (alpha-tocopherol)	mg	2.07	3.10	4.16
Tocopherol, beta	mg	0.05	0.07	0.10
Tocopherol, gamma	mg	0.33	0.49	0.66
Tocopherol, delta	mg	0.02	0.03	0.04
Vitamin K (phylloquinone)	mcg	21.0	31.5	42.2

Fruit facts: Lipids nutrition

Lipids	Units	Value per 100g	One cup chunks 150g	One 200g size
Saturated fatty acids	g	2.13	3.19	4.27
monounsaturated fatty acids	g	9.80	14.70	19.70
Polyunsaturated fatty acids	g	1.82	2.72	3.65

Fruit facts: Avocado amino acids nutrition

Amino acids nutrition facts	Units	Value per 100g	One cup chunks 150g	One 200g size
Tryptophan	g	0.03	0.04	0.05
Threonine	g	0.07	0.11	0.15
Isoleucine	g	0.08	0.13	0.17
Leucine	g	0.14	0.21	0.29
Lysine	g	0.13	0.20	0.27
Methionine	g	0.04	0.06	0.08
Cystine	g	0.03	0.04	0.05
Phenylalanine	g	0.23	0.35	0.47
Tyrosine	g	0.05	0.07	0.10
Valine	g	0.11	0.16	0.22
Arginine	g	0.088	0.13	0.18
Histidine	g	0.05	0.07	0.10
Alanine	g	0.11	0.16	0.22
Aspartic acid	g	0.24	0.35	0.47
Glutamic acid	g	0.29	0.43	0.58
Glycine	g	0.10	0.16	0.21
Proline	g	0.10	0.15	0.20
Serine	g	0.11	0.17	0.23

Source: USDA National Nutrient Database