Avocado Nutrition Facts – In the previous blog, we discussed the most confusing topic, whether Avocado is a fruit or a vegetable. And finally, we understood that Avocado is a fruit. Now our next confusion is, “Is Avocado nutritious and good for health?” Let’s continue to our blog below to understand more about Avocado’s nutritional values.
There is a common saying that “An apple a day keeps the doctor away.” But recent trends suggest that “an avocado a day keeps the doctor away” instead. I love avocados, not just for their unique taste and versatile role in daily meals, but for their super nutritional facts.
Yes, Avocados are full of nutrition that a healthy human body craves. Who says healthy things are not tasty? Avocado is one such fruit that is tasty as well as healthy. It doesn’t seek so many ingredients to make a delicious avocado toast for a happy morning breakfast. Enough of exaggerating, and let’s directly jump into the Avocado Nutrition Facts and their health benefits for our body.
All About Avocado Nutrition Facts
Also called “alligator pears,” Avocados are the origins of Mexico/Central America. It is the main ingredient in the preparation of guacamole, with smooth flesh and creamy texture. Their rich nutrition facts make them a mainly suggested staple in many diet & healthy meal plans.
Avocado Nutritional Facts Table per 100 Grams
| Nutrients | Amount Per 100g |
| Calories | 160 |
| Total Fat | 15g |
| Saturated Fat | 2.1g |
| Monounsaturated Fat | 9.8g |
| Polyunsaturated Fat | 1.8g |
| Cholesterol | 0mg |
| Sodium | 7mg |
| Potassium | 485mg |
| Total Carbohydrate | 9g |
| Dietary Fiber | 7g |
| Sugars | 0.7g |
| Protein | 2g |
| Vitamin A | 146IU |
| Vitamin C | 10mg |
| Vitamin E | 2.07mg |
| Vitamin K | 21μg |
| Folate | 81μg |
| Calcium | 12mg |
| Iron | 0.55mg |
| Magnesium | 29mg |
| Phosphorus | 52mg |
| Zinc | 0.64mg |
Every 100 Grams of Avocado fruit constitutes 160 calories. Oh! That sounds a lot. But with all the good nutrition packed inside, this count is pretty acceptable. Per 100 grams of Avocado, it has 15 grams of fat. But this is a good and healthy fat that our body needs. This fat in Avocado is monosaturated fat, which is necessary for a healthy heart. These monosaturated fats keep our cholesterol levels in control and help in the smooth functioning of the heart.
💡 Research Highlight:
A study published in the Journal of Nutrition found that people who consumed avocados regularly had a 22% lower risk of developing heart disease compared to non-consumers.
Avocados are rich in Potassium and low in Sodium, which is a plus for the body. Each 100 grams of Avocado contains only 7 milligrams of Sodium, and 485 milligrams of Potassium. This richness of Potassium helps in maintaining healthy blood pressure levels. There are 9 grams of carbohydrates, majority of which is from the dietary fibers. This dietary fiber keeps stomach full for longer time and helps in proper digestion.
Proteins In An Avocado
All the biological processes that happen in our body requires one main thing – that is Protein. These Proteins are the larger molecules that are made up of chains of smaller units called Amino Acids. These Amino Acids structure determines the type and function of Proteins. Avocados are also a good source of Proteins. Each 100 grams of Avocado has 2 grams of proteins. And this helps in several bodily functions like cell signaling, hormones growth, immune defense, Hemoglobin and lipids transport throughout the body, and chemical reactions in the body.
💡 Fun Fact :
Avocados contain more potassium than bananas, making them a fantastic choice for post-workout recovery.
And they contain low sugar content – 0.7 grams. Along with it, Avocados are also a good source of various vitamins and minerals, including Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, and Zinc.
Vitamins In Avacado
An Avocado is packed with various types of Vitamins that are beneficial for us. It has 146IU of Vitamin A, which is very essential in maintaining a healthy vision, especially in low-light conditions. It is also important for our skin health, and repairs/maintains the tissues in the body. Avocados (100 gram) contains 10mg of Vitamin C which is known for the immune-boosting properties, and antioxidant activity.
Per 100 gram of Avocado provides 2.07mg of Vitamin E, which is very crucial is protecting our cells from any damages. It promotes healthy skin and reduces the risk of developing some chronic diseases like Alzheimer’s, Arthritis, Asthma, Cancer, Crohn’s Disease etc. It also contains 21μg of Vitamin K that is necessary for the overall bone health. Proper intake of Vitamin K is necessary for bone mineralization and to maintain bone density, and so to avoid any fractures in the body.
Overall, avocados are nutrient-dense fruits that offer a wide range of health benefits due to their unique nutritional profile.
Avocados and Heart Health
Recent studies have shown that one of the leading causes of death is increase in heart attack cases. One significant causes of heart attacks are high cholesterol and triglyceride levels in the body. Maintaining a balance between good and bad cholesterol is necessary for a healthy heart.
Consumption of Avocado is linked with the overall maintenance of our body’s cholesterol levels. It helps in decreasing the LDL (Low density lipoprotein), which is the form of bad cholesterol. And improves HDL (High-density lipo-proteins) which is a good form of cholesterol. For this reason, Avocados are often added to a balanced diet plan, due to their good fat content. It makes the person feel full for a longer time, thus maintaining the habit of frequent munching between meals. In this way, Avocado also helps in weight maintenance for diet-conscious people.
Read our detailed article on Avocado Health Benefits here.
Whole Avocado Nutrition Facts Table
Above we have seen and discussed the Avocado fruit nutrition facts per 100 grams. When 100 grams of Avocado can benefit our body with so much nutrition, how much a whole Avocado fruit can? Exciting? That’s why we have noted the nutrition facts of a whole avocado in the below table for you.
| Nutrition Fact | Consumption Value | % Value to Human Body (based on Recommended Daily Intake) |
| Calories | 234 | 9.36% |
| Total Fat | 21g | 30% |
| Saturated Fat | 3.1g | 15.50% |
| Monounsaturated Fat | 15g | – |
| Polyunsaturated Fat | 2.7g | – |
| Cholesterol | 0mg | 0% |
| Sodium | 14mg | 0.60% |
| Potassium | 975mg | 28.70% |
| Total Carbohydrate | 12g | 9.20% |
| Dietary Fiber | 10g | 26.30% |
| Sugars | 0.7g | – |
| Protein | 3g | 5.40% |
| Vitamin A | 293 IU | 32.50% |
| Vitamin C | 20.1mg | 22.30% |
| Calcium | 24mg | 2.40% |
| Iron | 0.6mg | 7.50% |
| Vitamin E | 4.1mg | 27.30% |
| Vitamin K | 21mcg | 17.50% |
| Folate | 163mcg | 40.80% |
| Magnesium | 39.5mg | 9.90% |
| Phosphorus | 85.5mg | 10.80% |
| Zinc | 1mg | 9.10% |
Please note, table provides a general overview of the nutrients in a medium-sized whole avocado. The exact values may vary depending on the avocado variety and size.
💡 Expert Insight :
Nutritionist Dr. Elena Garcia says, “Eating one avocado daily is generally healthy, but balance it with other nutrient-rich foods to ensure a well-rounded diet.”
On a concluding note, by including avocados in our daily diet, we can benefit from their contribution to daily intake of necessary Proteins and Vitamins. It supports in various aspects of our health, including vision, immunity, and skin health. And also boosts bone health. So, what are you waiting for? Grab one today without any hesitation.
FAQs On Avocado Nutrition Facts
Are Avocados healthy for you?
Yes, Avocados are completely healthy to eat raw or cooked.
How much protein in an Avocado?
Depending on the size, Avocado contains 1.5 gram to 4 grams of protein.
Are Avocados rich in fiber?
Yes, Avocados are rich in dietary fibers. Each medium sized avocado has 9 grams of dietary fiber, which is good for digestion.
Is it okay to eat an avocado everyday?
As per the experts, its completely healthy to eat Avocado everyday, due to its rich nutritional facts.
How to eat avocados in healthy way?
You can refer our blog, “6 delicious ways to eat avocado in nutritious ways” for more information.
How many calories in an Avocado?
Calories content in Avocado depends on the size. A small size avocado has around 160 calories. A medium sized avocado contains 234 calories. And a large avocado will have up to 320 calories.
How to Measure Avocado Calories
If you’re watching your calorie intake, knowing how to measure avocado calories can be helpful. For example, one tablespoon of mashed avocado contains around 20 calories, making it easy to portion control.