💎 Key Nutrients
What the all-varieties avocado entry covers
The database groups raw avocados from commercial varieties rather than describing one named cultivar. The reference unit is 100 g raw, and the serving note estimates about half a medium avocado. Size and edible yield vary, so weighing the flesh is more precise than assuming every half has the same mass. This page covers plain raw avocado; oil, salt, dressings and toast are additional foods.
Calories, fat, carbohydrate and fiber
Per 100 g raw, the record provides 160 kcal, 14.66 g total fat, 8.53 g carbohydrate, 6.7 g dietary fiber, 0.66 g total sugar and 2 g protein. Saturated fat is 2.126 g and added sugar is recorded as 0 g. The carbohydrate number includes the listed fiber; use the database fields consistently rather than subtracting or rounding them in different ways across recipes.
Potassium, folate and vitamins
The same 100 g reference lists 485 mg potassium, 81 mcg folate, 10 mg vitamin C, 21 mcg vitamin K, 12 mg calcium and 0.55 mg iron. Sodium is 7 mg and cholesterol is 0 mg in this entry. These are nutrient amounts in the raw edible fruit, not evidence that avocado alone treats or prevents a condition.
Portion, storage and meal use
For a smaller portion, scale the 100 g record to the grams of flesh actually eaten. Avocado can be mashed, sliced or blended; additions such as mayonnaise, cheese, salt or sweeteners change the meal total. Store unused cut avocado covered and chilled, and discard it if it develops an unsafe odor, mold or a markedly spoiled texture. Keep the fruit separate from raw animal foods during preparation.
🧊 Storage Guide
🏠
Counter
3–5 days unripe to ripen
❄️
Fridge
3–5 days once ripe
🧊
Freezer
3–6 months as puree
⚠️ Signs of
Spoilage:
- smell: Sour or fermented odor
- visual: Darkened or black flesh, Mold growth
- texture: Extremely mushy or leaking liquid
- when to discard: Off smell or taste, Visible mold
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 cup, pureed
(230.00g)
1.00 cup, cubes
(150.00g)
1.00 cup, sliced
(146.00g)
1.00 NLEA Serving
(50.00g)
1.00 avocado, NS as to Florida or California
(201.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 73.2300 | g |
| Energy | 160.0000 | kcal |
| Energy | 670.0000 | kJ |
| Protein | 2.0000 | g |
| Total lipid (fat) | 14.6600 | g |
| Ash | 1.5800 | g |
| Carbohydrate, by difference | 8.5300 | g |
| Fiber, total dietary | 6.7000 | g |
| Total Sugars | 0.6600 | g |
| Sucrose | 0.0600 | g |
| Glucose | 0.3700 | g |
| Fructose | 0.1200 | g |
| Lactose | 0.0000 | g |
| Maltose | 0.0000 | g |
| Galactose | 0.1000 | g |
| Starch | 0.1100 | g |
| Calcium, Ca | 12.0000 | mg |
| Iron, Fe | 0.5500 | mg |
| Magnesium, Mg | 29.0000 | mg |
| Phosphorus, P | 52.0000 | mg |
| Potassium, K | 485.0000 | mg |
| Sodium, Na | 7.0000 | mg |
| Zinc, Zn | 0.6400 | mg |
| Copper, Cu | 0.1900 | mg |
| Manganese, Mn | 0.1420 | mg |
| Selenium, Se | 0.4000 | µg |
| Fluoride, F | 7.0000 | µg |
| Vitamin C, total ascorbic acid | 10.0000 | mg |
| Thiamin | 0.0670 | mg |
| Riboflavin | 0.1300 | mg |
| Niacin | 1.7380 | mg |
| Pantothenic acid | 1.3890 | mg |
| Vitamin B-6 | 0.2570 | mg |
| Folate, total | 81.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 81.0000 | µg |
| Folate, DFE | 81.0000 | µg |
| Choline, total | 14.2000 | mg |
| Betaine | 0.7000 | mg |
| Vitamin B-12 | 0.0000 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 7.0000 | µg |
| Retinol | 0.0000 | µg |
| Carotene, beta | 62.0000 | µg |
| Carotene, alpha | 24.0000 | µg |
| Cryptoxanthin, beta | 28.0000 | µg |
| Vitamin A, IU | 146.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 271.0000 | µg |
| Vitamin E (alpha-tocopherol) | 2.0700 | mg |
| Vitamin E, added | 0.0000 | mg |
| Tocopherol, beta | 0.0500 | mg |
| Tocopherol, gamma | 0.3300 | mg |
| Tocopherol, delta | 0.0200 | mg |
| Tocotrienol, alpha | 0.0100 | mg |
| Tocotrienol, beta | 0.0000 | mg |
| Tocotrienol, gamma | 0.0000 | mg |
| Tocotrienol, delta | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 21.0000 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 2.1260 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0010 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0000 | g |
| SFA 14:0 | 0.0000 | g |
| SFA 15:0 | 0.0000 | g |
| SFA 16:0 | 2.0750 | g |
| SFA 17:0 | 0.0000 | g |
| SFA 18:0 | 0.0490 | g |
| SFA 20:0 | 0.0000 | g |
| SFA 22:0 | 0.0000 | g |
| SFA 24:0 | 0.0000 | g |
| Fatty acids, total monounsaturated | 9.7990 | g |
| MUFA 14:1 | 0.0000 | g |
| MUFA 15:1 | 0.0000 | g |
| MUFA 16:1 | 0.6980 | g |
| MUFA 17:1 | 0.0100 | g |
| MUFA 18:1 | 9.0660 | g |
| MUFA 20:1 | 0.0250 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 1.8160 | g |
| PUFA 18:2 | 1.6740 | g |
| PUFA 18:3 | 0.1250 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1110 | g |
| PUFA 18:3 n-6 c,c,c | 0.0150 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:2 n-6 c,c | 0.0000 | g |
| PUFA 20:3 | 0.0160 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Fatty acids, total trans | 0.0000 | g |
| Cholesterol | 0.0000 | mg |
| Stigmasterol | 2.0000 | mg |
| Campesterol | 5.0000 | mg |
| Beta-sitosterol | 76.0000 | mg |
| Tryptophan | 0.0250 | g |
| Threonine | 0.0730 | g |
| Isoleucine | 0.0840 | g |
| Leucine | 0.1430 | g |
| Lysine | 0.1320 | g |
| Methionine | 0.0380 | g |
| Cystine | 0.0270 | g |
| Phenylalanine | 0.0970 | g |
| Tyrosine | 0.0490 | g |
| Valine | 0.1070 | g |
| Arginine | 0.0880 | g |
| Histidine | 0.0490 | g |
| Alanine | 0.1090 | g |
| Aspartic acid | 0.2360 | g |
| Glutamic acid | 0.2870 | g |
| Glycine | 0.1040 | g |
| Proline | 0.0980 | g |
| Serine | 0.1140 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 171705)
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