Avocados, raw, all commercial varieties
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 10 MG | 11% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 1.7 MG | 11% | |
| Pantothenic acid | 1.4 MG | 28% | |
| Vitamin B-6 | 0.3 MG | 15% | |
| Folate, total | 81 UG | 20% | |
| Choline, total | 14.2 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 7 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 14% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 21 UG | 18% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 12 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 29 MG | 7% | |
| Phosphorus, P | 52 MG | 4% | |
| Potassium, K | 485 MG | 10% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 0.6 MG | 6% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- High in dietary fiber (6.7g per 100g), supporting digestive health.
- Good source of Copper, Cu (21% DV).
- Good source of Pantothenic acid (28% DV).
- Good source of Folate, total (20% DV).
About Avocados, raw, all commercial varieties
Raw avocado is one of the few fruits where fat, not carbohydrate, is the dominant macronutrient. Most of that fat is monounsaturated, the same type found in olive oil, making it nutritionally favorable compared to saturated-heavy alternatives. Fiber is high for a fruit, and the creamy texture reflects the fat content rather than any starch or sugar. Carbohydrates are low. Protein is modest but present. This is the all-commercial-varieties average, which lands between California and Florida types. Useful on toast, in guacamole, or eaten with a spoon directly from the skin.
Dietary Information
Avocados, raw, all commercial varieties is considered high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Avocados, raw, all commercial varieties include Pantothenic acid (28% DV) , Copper, Cu (21% DV) , and Folate, total (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 160 calories per 100 grams, Avocados, raw, all commercial varieties gets 5% of its calories from protein, 21% from carbohydrates, and 82% from fat. This is moderate, similar to many lean proteins and whole grains.
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