Avocados Nutrition Facts

The Nutritional Value of Avocados, raw

Refuse: 33% (Seed and skin)
Scientific Name: Persea americana
NDB No: 09038 (Nutrient values and weights are for edible portion)

 

Nutrient Units Value per100 grams Numberof DataPoints Std.Error
Proximates
Water
g
72.33
33
2.17
Energy
kcal
167
0
0
Energy
kj
697
0
0
Protein
g
1.96
30
0.158
Total lipid (fat)
g
15.41
31
0.63
Ash
g
1.66
30
0.138
Carbohydrate, by difference
g
8.64
0
0
Fiber, total dietary
g
6.8
21
1.014
Sugars, total
g
0.30
11
0.098
Sucrose
g
0.08
9
0.043
Glucose (dextrose)
g
0.10
9
0.035
Fructose
g
0.11
9
0.019
Lactose
g
0.00
9
0
Maltose
g
0.00
9
0
Galactose
g
0.11
8
0.014
Starch
g
0.11
4
0
Minerals
Calcium, Ca
mg
13
24
0.662
Iron, Fe
mg
0.61
24
0.122
Magnesium, Mg
mg
29
12
1.702
Phosphorus, P
mg
54
12
1.886
Potassium, K
mg
507
24
34.404
Sodium, Na
mg
8
18
1.36
Zinc, Zn
mg
0.68
12
0.034
Copper, Cu
mg
0.170
12
0.044
Manganese, Mn
mg
0.149
12
0.007
Selenium, Se
mcg
0.4
5
0.068
Vitamins
Vitamin C, total ascorbic acid
mg
8.8
16
0.588
Thiamin
mg
0.075
12
0.003
Riboflavin
mg
0.143
12
0.01
Niacin
mg
1.912
12
0.094
Pantothenic acid
mg
1.463
12
0.35
Vitamin B-6
mg
0.287
11
0.054
Folate, total
mcg
89
20
12.026
Folic acid
mcg
0
0
0
Folate, food
mcg
89
20
12.026
Folate, DFE
mcg_DFE
89
0
0
Choline, total
mg
14.2
0
0
Betaine
mg
0.7
2
0
Vitamin B-12
mcg
0.00
0
0
Vitamin A, IU
IU
147
0
0
Vitamin A, RAE
mcg_RAE
7
0
0
Retinol
mcg
0
0
0
Vitamin E (alpha-tocopherol)
mg
1.97
22
0.249
Tocopherol, beta
mg
0.04
9
0.01
Tocopherol, gamma
mg
0.32
18
0.133
Tocopherol, delta
mg
0.02
9
0.005
Vitamin K (phylloquinone)
mcg
21.0
8
0.766
Lipids
Fatty acids, total saturated
g
2.126
0
0
8:0
g
0.001
7
0.001
10:0
g
0.000
8
0
12:0
g
0.000
8
0
14:0
g
0.000
8
0
15:0
g
0.000
8
0
16:0
g
2.075
8
0.104
17:0
g
0.000
8
0
18:0
g
0.049
8
0.005
20:0
g
0.000
8
0
22:0
g
0.000
8
0
24:0
g
0.000
4
0
Fatty acids, total monounsaturated
g
9.799
0
0
14:1
g
0.000
8
0
15:1
g
0.000
8
0
16:1 undifferentiated
g
0.698
8
0.039
17:1
g
0.010
8
0.001
18:1 undifferentiated
g
9.066
8
0.474
20:1
g
0.025
8
0.002
22:1 undifferentiated
g
0.000
4
0
Fatty acids, total polyunsaturated
g
1.816
0
0
18:2 undifferentiated
g
1.674
8
0.063
18:3 undifferentiated
g
0.125
0
0
18:3 n-3 c,c,c
g
0.111
4
0.007
18:3 n-6 c,c,c
g
0.015
4
0
18:4
g
0.000
4
0
20:2 n-6 c,c
g
0.000
8
0
20:3 undifferentiated
g
0.016
8
0.002
20:4 undifferentiated
g
0.000
8
0
20:5 n-3
g
0.000
4
0
22:5 n-3
g
0.000
4
0
22:6 n-3
g
0.000
4
0
Cholesterol
mg
0
0
0
Stigmasterol
mg
2
6
0
Campesterol
mg
5
6
0.196
Beta-sitosterol
mg
76
6
5.583
Amino acids
Tryptophan
g
0.025
0
0
Threonine
g
0.072
0
0
Isoleucine
g
0.083
0
0
Leucine
g
0.141
0
0
Lysine
g
0.129
0
0
Methionine
g
0.037
0
0
Cystine
g
0.027
0
0
Phenylalanine
g
0.228
0
0
Tyrosine
g
0.048
0
0
Valine
g
0.105
0
0
Arginine
g
0.087
0
0
Histidine
g
0.048
0
0
Alanine
g
0.106
0
0
Aspartic acid
g
0.232
0
0
Glutamic acid
g
0.282
0
0
Glycine
g
0.102
0
0
Proline
g
0.096
0
0
Serine
g
0.112
0
0
Other
Carotene, beta
mcg
63
29
8.971
Carotene, alpha
mcg
24
27
13.419
Cryptoxanthin, beta
mcg
27
25
19.444
Lycopene
mcg
0
7
0
Lutein + zeaxanthin
mcg
271
16
16.66
USDA National Nutrient Database for Standard Reference, Release 20 (2007)

Nutrition Note: All values are for 100 grams (3.52 ounces)
and for raw fresh fruits or vegetables. The longer you store or cook your
products the more nutritional value is lost, so if you need to cook do it short
and fast and always use fresh products. Also If   you have special
needs or conditions make sure you consult with your doctor or nutritionist.

 

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