Fruits
Avocado
Overview
Why eat an avocado?
Avocado is the rare fruit built mostly from fat and fiber rather than sugar, with just 0.66 g of sugar per 100 g alongside nearly 15 g of mostly unsaturated fat. That combination, plus generous folate, potassium, vitamin K and vitamin E, makes it a filling addition to toast, salads and bowls.
Good to know: Avocado is calorie-dense at 160 kcal per 100 g, so a cup pureed comes to 368 kcal; a half fruit is a more typical portion.
Serious fiber load
With 6.7 g of fiber per 100 g (24% DV), avocado supports regular digestion and helps meals feel satisfying for longer.
Potassium for blood pressure
At 485 mg per 100 g (10% DV), potassium helps balance sodium and supports normal muscle and nerve function, which is linked to healthier blood pressure.
Folate and B vitamins
One cup pureed supplies 186 µg of folate (47% DV) plus vitamin B6 and niacin, nutrients your body uses to build cells and release energy.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in an avocado?
Calories
160kcal
Protein
2g
Carbs
8.5g
Fat
15g
Fiber
6.7g
Sugars
0.66g
Minerals
- Calcium12 mg1%
- Iron0.55 mg3%
- Magnesium29 mg7%
- Phosphorus52 mg4%
- Potassium485 mg10%
- Sodium7 mg0%
- Zinc0.64 mg6%
- Copper0.19 mg21%
- Selenium0.4 µg1%
Vitamins
- Vitamin A7 µg1%
- Vitamin C10 mg11%
- Vitamin E2.1 mg14%
- Vitamin K21 µg18%
- Thiamin (B1)0.07 mg6%
- Riboflavin (B2)0.13 mg10%
- Niacin (B3)1.7 mg11%
- Vitamin B60.26 mg15%
- Folate81 µg20%
Other compounds
- Omega-3 ALA0.11 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Avocados, raw, all commercial varieties” (SR Legacy, FDC ID 171705).View the USDA record ↗ (opens in a new tab).