Fruits · SOURCE-BASED NUTRITION
Avocados, raw, all commercial varieties nutrition facts
SR Legacy
Avocados, raw, all commercial varieties. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 160 kcal | — |
| Protein | 2 g | 4% |
| Carbohydrate, by difference | 8.53 g | 3.1% |
| Total lipid (fat) | 14.7 g | 18.8% |
| Fiber, total dietary | 6.7 g | 23.9% |
| Total Sugars | 0.66 g | — |
| Fatty acids, total saturated | 2.13 g | 10.7% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 7 mg | 0.3% |
| Potassium, K | 485 mg | 10.3% |
| Calcium, Ca | 12 mg | 0.9% |
| Iron, Fe | 0.55 mg | 3.1% |
| Magnesium, Mg | 29 mg | 6.9% |
| Phosphorus, P | 52 mg | 4.2% |
| Zinc, Zn | 0.64 mg | 5.8% |
| Copper, Cu | 0.19 mg | 21.1% |
| Manganese, Mn | 0.14 mg | 6.2% |
| Selenium, Se | 0.4 µg | 0.7% |
| Vitamin A, RAE | 7 µg | 0.8% |
| Vitamin C, total ascorbic acid | 10 mg | 11.1% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 2.07 mg | 13.8% |
| Vitamin K (phylloquinone) | 21 µg | 17.5% |
| Thiamin | 0.07 mg | 5.6% |
| Riboflavin | 0.13 mg | 10% |
| Niacin | 1.74 mg | 10.9% |
| Pantothenic acid | 1.39 mg | 27.8% |
| Vitamin B-6 | 0.26 mg | 15.1% |
| Folate, DFE | 81 µg | 20.3% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 14.2 mg | 2.6% |
| Alanine | 0.11 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.09 g | — |
| Ash | 1.58 g | — |
| Aspartic acid | 0.24 g | — |
| Beta-sitosterol | 76 mg | — |
| Betaine | 0.7 mg | — |
| Caffeine | 0 mg | — |
| Campesterol | 5 mg | — |
| Carotene, alpha | 24 µg | — |
| Carotene, beta | 62 µg | — |
| Cryptoxanthin, beta | 28 µg | — |
| Cystine | 0.03 g | — |
| Fatty acids, total monounsaturated | 9.8 g | — |
| Fatty acids, total polyunsaturated | 1.82 g | — |
| Fatty acids, total trans | 0 g | — |
| Fluoride, F | 7 µg | — |
| Folate, food | 81 µg | — |
| Folate, total | 81 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 0.12 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.37 g | — |
| Glutamic acid | 0.29 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.05 g | — |
| Isoleucine | 0.08 g | — |
| Lactose | 0 g | — |
| Leucine | 0.14 g | — |
| Lutein + zeaxanthin | 271 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.13 g | — |
| Maltose | 0 g | — |
| Methionine | 0.04 g | — |
| MUFA 14:1 | 0 g | — |
| MUFA 15:1 | 0 g | — |
| MUFA 16:1 | 0.7 g | — |
| MUFA 17:1 | 0.01 g | — |
| MUFA 18:1 | 9.07 g | — |
| MUFA 20:1 | 0.03 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Proline | 0.1 g | — |
| PUFA 18:2 | 1.67 g | — |
| PUFA 18:3 | 0.13 g | — |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.11 g | — |
| PUFA 18:3 n-6 c,c,c | 0.02 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:2 n-6 c,c | 0 g | — |
| PUFA 20:3 | 0.02 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 0.11 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 15:0 | 0 g | — |
| SFA 16:0 | 2.08 g | — |
| SFA 17:0 | 0 g | — |
| SFA 18:0 | 0.05 g | — |
| SFA 20:0 | 0 g | — |
| SFA 22:0 | 0 g | — |
| SFA 24:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 0.11 g | — |
| Stigmasterol | 2 mg | — |
| Sucrose | 0.06 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.07 g | — |
| Tocopherol, beta | 0.05 mg | — |
| Tocopherol, delta | 0.02 mg | — |
| Tocopherol, gamma | 0.33 mg | — |
| Tocotrienol, alpha | 0.01 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Tryptophan | 0.03 g | — |
| Tyrosine | 0.05 g | — |
| Valine | 0.11 g | — |
| Vitamin A, IU | 146 iu | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Water | 73.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Pantothenic acid (B5) (27.8% DV), Dietary fiber (23.9% DV) and Copper (21.1% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Pantothenic acid (B5): fatty-acid and energy metabolism
This amount provides 1.39 mg. Pantothenic acid is needed to make coenzyme A, which is central to fatty-acid and energy metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 6.7 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.19 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 81 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin K: blood clotting and bone metabolism
This amount provides 21 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B6: metabolism and brain development
This amount provides 0.26 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Pantothenic acid (B5)
This amount provides 1.39 mg. Pantothenic acid is needed to make coenzyme A, which is central to fatty-acid and energy metabolism. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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