Avocados, raw, all commercial varieties
by Victoria Mazmanyan | Last updated on November 01, 2023
Medically reviewed by Ani Harutyunyan
What Do 160 Calories or 100 Grams of Avocado Look Like?
Our team measured how much100 grams or 160 calories of avocado looks like. The picture below shows thatone and a half pieces of avocado comprise100 grams or 160 calories. That means one whole avocado is about145 gramsor around 232 calories.
One serving size of an avocado is about 150 grams or one cup, so it contains 240 calories.
Remember that thecalorie count can change based on the weight and sizeof the avocado.
Author name: Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: November 01, 2023
Medically reviewed by Ani Harutyunyan
Important nutritional characteristics for Avocado
| Glycemic indexⓘSource: Check out our full article on Avocado glycemic index Check out our Glycemic index chart page for the full list. | 40 (low) |
| Glycemic load | 1 (low) |
| Insulin indexⓘhttps://www.researchgate.net/publication/26770180 | 6 |
| CaloriesⓘCalories for selected serving | 160 |
| Net CarbsⓘNet Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving sizeⓘServing sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup, cubes (150 grams) |
| Acidity (Based on PRAL)ⓘPRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -8.2 (alkaline) |
| Oxalatesⓘ0.4 to 2 https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 | 1 mg |
PotassiumⓘHigher in Potassium content than 87% of foods
FiberⓘHigher in Fiber content than 85% of foods
Monounsaturated FatⓘHigher in Monounsaturated Fat content than 84% of foods
FatsⓘHigher in Fats content than 77% of foods
Vitamin CⓘHigher in Vitamin C content than 76% of foods
Avocado calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 160 | |
| Calories in 1 cup, cubes | 240 | 150 g |
| Calories in 1 cup, pureed | 368 | 230 g |
| Calories in 1 cup, sliced | 234 | 146 g |
| Calories in 1 avocado, NS as to Florida or California | 322 | 201 g |
Avocado Glycemic index (GI)
Source:
Check out our full article on Avocado glycemic index
Check out our Glycemic index chart page for the full list.
Avocado Glycemic load (GL)
Mineral coverage chart
Calcium:36mg of 1,000mg3.6%
Iron:1.7mg of 8mg21%
Magnesium:87mg of 420mg21%
Phosphorus:156mg of 700mg22%
Potassium:1455mg of 3,400mg43%
Sodium:21mg of 2,300mg0.91%
Zinc:1.9mg of 11mg17%
Copper:0.57mg of 1mg63%
Manganese:0.43mg of 2mg19%
Selenium:1.2µg of 55µg2.2%
More about mineral coverage chart
Mineral chart - relative view
Potassium
485 mg
TOP 13%
Copper
0.19 mg
TOP 32%
Magnesium
29 mg
TOP 34%
Manganese
0.14 mg
TOP 57%
Zinc
0.64 mg
TOP 63%
Calcium
12 mg
TOP 71%
Iron
0.55 mg
TOP 75%
Phosphorus
52 mg
TOP 76%
Sodium
7 mg
TOP 87%
Selenium
0.4 µg
TOP 91%
More about Mineral Chart - Relative View
Vitamin coverage chart
Vitamin A:438IU of 5,000IU8.8%
Vitamin E :6.2mg of 15mg41%
Vitamin D:0µg of 10µg0%
Vitamin C:30mg of 90mg33%
Vitamin B1:0.2mg of 1mg17%
Vitamin B2:0.39mg of 1mg30%
Vitamin B3:5.2mg of 16mg33%
Vitamin B5:4.2mg of 5mg83%
Vitamin B6:0.77mg of 1mg59%
Folate:243µg of 400µg61%
Vitamin B12:0µg of 2µg0%
Choline:43mg of 550mg7.7%
Vitamin K:63µg of 120µg53%
More about vitamin coverage chart
Vitamin chart - relative view
Vitamin C
10 mg
TOP 24%
Folate
81 µg
TOP 27%
Vitamin B5
1.4 mg
TOP 30%
Vitamin A
146 IU
TOP 38%
Vitamin B6
0.26 mg
TOP 44%
Vitamin K
21 µg
TOP 47%
Vitamin B3
1.7 mg
TOP 60%
Vitamin B2
0.13 mg
TOP 62%
Vitamin B1
0.07 mg
TOP 63%
Choline
14 mg
TOP 81%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
More about vitamin chart - relative view
Macronutrients chart
Protein: Daily Value: 4% 2 g of 50 g
Fats: Daily Value: 23% 14.7 g of 65 g
Carbs: Daily Value: 3% 8.5 g of 300 g
Water: Daily Value: 4% 73.2 g of 2,000 g
Other: 1.6 g
More about macronutrient chart
Protein quality breakdown
Tryptophan:75mg of 280mg27%
Threonine:219mg of 1,050mg21%
Isoleucine:252mg of 1,400mg18%
Leucine:429mg of 2,730mg16%
Lysine:396mg of 2,100mg19%
Methionine:114mg of 1,050mg11%
Phenylalanine:291mg of 1,750mg17%
Valine:321mg of 1,820mg18%
Histidine:147mg of 700mg21%
More about aminoacid coverage chart
Fat type information
Saturated Fat:2.1 g
Monounsaturated Fat:9.8 g
Polyunsaturated fat:1.8 g
More about fat type chart
Carbohydrate type breakdown
Starch:0.11 g
Sucrose:0.06 g
Glucose:0.37 g
Fructose:0.12 g
Lactose:0 g
Maltose:0 g
Galactose:0.1 g
Fiber content ratio for Avocado
Sugar:0.66 g
Fiber:6.7 g
Other:1.2 g
All nutrients for Avocado per selected serving size (100 g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 160kcal | 8% | 57% | 3.4 times more than Orange |
| Protein | 2g | 5% | 78% | 1.4 times less than Broccoli |
| Fats | 15g | 23% | 23% | 2.3 times less than Cheese |
| Vitamin C | 10mg | 11% | 24% | 5.3 times less than Lemon |
| Net carbs | 1.8g | N/A | 66% | 29.6 times less than Chocolate |
| Carbs | 8.5g | 3% | 52% | 3.3 times less than Rice |
| Cholesterol | 0mg | 0% | 100% | N/A |
| Vitamin D | 0µg | 0% | 100% | N/A |
| Magnesium | 29mg | 7% | 34% | 4.8 times less than Almond |
| Calcium | 12mg | 1% | 71% | 10.4 times less than Milk |
| Potassium | 485mg | 14% | 13% | 3.3 times more than Cucumber |
| Iron | 0.55mg | 7% | 75% | 4.7 times less than Beef broiled |
| Sugar | 0.66g | N/A | 69% | 13.6 times less than Coca-Cola |
| Fiber | 6.7g | 27% | 15% | 2.8 times more than Orange |
| Copper | 0.19mg | 21% | 32% | 1.3 times more than Shiitake |
| Zinc | 0.64mg | 6% | 63% | 9.9 times less than Beef broiled |
| Starch | 0.11g | 0% | 97% | 139 times less than Potato |
| Phosphorus | 52mg | 7% | 76% | 3.5 times less than Chicken meat |
| Sodium | 7mg | 0% | 87% | 70 times less than White Bread |
| Vitamin A | 146IU | 3% | 38% | 114.4 times less than Carrot |
| Vitamin A RAE | 7µg | 1% | 54% | |
| Vitamin E | 2.1mg | 14% | 40% | 1.4 times more than Kiwifruit |
| Manganese | 0.14mg | 6% | 57% | |
| Selenium | 0.4µg | 1% | 91% | |
| Vitamin B1 | 0.07mg | 6% | 63% | 4 times less than Pea raw |
| Vitamin B2 | 0.13mg | 10% | 62% | Equal to Avocado |
| Vitamin B3 | 1.7mg | 11% | 60% | 5.5 times less than Turkey meat |
| Vitamin B5 | 1.4mg | 28% | 30% | 1.2 times more than Sunflower seed |
| Vitamin B6 | 0.26mg | 20% | 44% | 2.2 times more than Oat |
| Vitamin B12 | 0µg | 0% | 100% | N/A |
| Vitamin K | 21µg | 18% | 47% | 4.8 times less than Broccoli |
| Trans Fat | 0g | N/A | 100% | N/A |
| Folate | 81µg | 20% | 27% | 1.3 times more than Brussels sprout |
| Choline | 14mg | 3% | 81% | |
| Saturated Fat | 2.1g | 11% | 46% | 2.8 times less than Beef broiled |
| Monounsaturated Fat | 9.8g | N/A | 16% | Equal to Avocado |
| Polyunsaturated fat | 1.8g | N/A | 33% | 26 times less than Walnut |
| Tryptophan | 0.03mg | 0% | 91% | 12.2 times less than Chicken meat |
| Threonine | 0.07mg | 0% | 92% | 9.9 times less than Beef broiled |
| Isoleucine | 0.08mg | 0% | 91% | 10.9 times less than Salmon raw |
| Leucine | 0.14mg | 0% | 91% | 17 times less than Tuna Bluefin |
| Lysine | 0.13mg | 0% | 89% | 3.4 times less than Tofu |
| Methionine | 0.04mg | 0% | 90% | 2.5 times less than Quinoa |
| Phenylalanine | 0.1mg | 0% | 91% | 6.9 times less than Egg |
| Valine | 0.11mg | 0% | 91% | 19 times less than Soybean raw |
| Histidine | 0.05mg | 0% | 91% | 15.3 times less than Turkey meat |
| Fructose | 0.12g | 0% | 92% | 49.2 times less than Apple |
| Omega-3 - EPA | 0g | N/A | 100% | N/A |
| Omega-3 - DHA | 0g | N/A | 100% | N/A |
| Omega-3 - ALA | 0.11g | N/A | 85% | 82.3 times less than Canola oil |
| Omega-3 - DPA | 0g | N/A | 100% | N/A |
| Omega-6 - Gamma-linoleic acid | 0.02g | N/A | 84% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
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NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size______________
Amount Per 100g
Calories160
% Daily Value*
23%
Total Fat 15g
9.7%
Saturated Fat2.1g
Trans Fat0g
Cholesterol0mg
0.3%
Sodium7mg
2.8%
Total Carbohydrate8.5g
27%
Dietary Fiber6.7g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg0
Calcium 12mg1.2%
Iron 0.55mg6.9%
Potassium 485mg14%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘDietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.Source
Low in Cholesterol
ⓘTrans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.Source
No Trans Fats
ⓘSaturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.Source
Low in Saturated Fats
ⓘWhile the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.Source
Low in Sugars
Avocado nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
