Avocados
Avocados, raw, Florida
Nutrition Facts
- Total Fat 10.06 g13%
- Saturated Fat 1.96 g10%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 2 mg0%
- Total Carbohydrate 7.82 g3%
- Dietary Fiber 5.6 g20%
- Total Sugars 2.42 g
- Protein 2.23 g4%
- Vitamin D 0 µg0%
- Calcium 10 mg1%
- Iron 0.17 mg1%
- Potassium 351 mg7%
100g of Avocados, raw contains 120 kcal calories, 2.23g protein, and 17.4mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein7%(9 kcal)
- Carbs24%(31 kcal)
- Fat69%(91 kcal)
Nutrient density
Meets ≥10% Daily Value for 7 of 27 nutrients
High nutrient densityUse Avocados in your next meal plan
Melio can build a complete week of meals around Avocados (or any food in our database), tailored to your macro goals and dietary preferences.
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- Avocados has a potassium-to-sodium ratio of 175.5:1, which is considered favorable for blood-pressure support.
- Avocados contains more fiber per 100 g than cooked oatmeal — 6 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 120 kcal | 6% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 2.23 g | 4% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 7.82 g | 3% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 10.06 g | 13% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 5.6 g | 20% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 2.42 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 2 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 351 mg | 7% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 10 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 24 mg | 6% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 40 mg | 3% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0.17 mg | 1% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0.4 mg | 4% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0.31 mg | 35% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0.1 mg | 4% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 1.96 g | 10% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 5.51 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1.68 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 7 µg | 1% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 17.4 mg | 19% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 2.66 mg | 18% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0.02 mg | 2% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0.05 mg | 4% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0.67 mg | 4% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0.93 mg | 19% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0.08 mg | 5% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 35 µg | 9% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 53 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 27 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 36 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0.15 g | — |
| Leucine | 0.16 g | — |
| Isoleucine | 0.09 g | — |
| Valine | 0.12 g | — |
| Threonine | 0.08 g | — |
| Methionine | 0.04 g | — |
| Phenylalanine | 0.11 g | — |
| Tryptophan | 0.03 g | — |
| Histidine | 0.06 g | — |
| Arginine | 0.1 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 78.81 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated21%(1.96 g)
- Monounsaturated60%(5.51 g)
- Polyunsaturated18%(1.68 g)
Household serving sizes
g- cup, pureed
- 230 g
- fruit without skin and seeds
- 304 g
- NLEA Serving
- 50 g
Frequently asked questions about Avocados
How many calories in Avocados?
Avocados contains 120 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Avocados?
Avocados contains 2 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Avocados?
Per 100 grams, Avocados contains 2.23 g protein, 7.82 g carbohydrates, and 10.06 g total fat.
Is Avocados good for keto or low-carb?
Yes — Avocados has 2.2 g net carbs per 100 g, fitting a low-carb plan.
Where does Avocados nutrition data come from?
Nutrition data for Avocados is sourced from USDA FoodData Central (FDC ID 171707). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/171707/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Avocados
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Avocados.
3 meal ideas using Avocados
Starter templates matched to Avocados's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with avocados
A warm bowl of oats with avocados, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around avocados
A big leafy salad with avocados, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with avocados
Roast avocados with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 171707), accessed 2019-04-01.
Published: 2019-04-01
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Use Avocados in your next meal plan
Melio can build a complete week of meals around Avocados (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan