Avocado Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 161

% Daily Value *

Total Fat 15g %22

Saturated Fat 2g %10

Trans Fat 0g

Cholesterol 0mg %0

Sodium 7mg %0

Total Carbohydrate 9g %2

Dietary Fiber 7g %23

Total Sugars 1g

Protein 2g

Vitamin D 0.0IU %0

Calcium 12.0mg %0

Iron 0.6mg %3

Potassium 485mg %12

Phosphorus 52.0mg %5

* 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.

Vitamins in avocado

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Choline, total 14.2mg %3

Vitamin A 146.0IU %5

Vitamin B1 (Thiamin) 0.1mg %6

Vitamin B2 (Riboflavin) 0.1mg %10

Vitamin B3 (Niacin) 1.7mg %11

Vitamin C 10.0mg %11

Vitamin E 2.1mg %14

Vitamin K 21.0µg %18

Vitamin B6 0.3mg %20

Vitamin B5 (Pantothenic acid) 1.4mg %28

Minerals in avocado

Sodium 7.0mg %0

Selenium 0.4µg %1

Calcium 12.0mg %1

Iron 0.6mg %3

Zinc 0.6mg %5

Phosphorus 52.0mg %5

Manganese 0.1mg %6

Magnesium 29.0mg %7

Potassium 485.0mg %13

Copper 0.2mg %21

Amino Acids in avocado

Methionine 0.0g %5

Leucine 0.1g %5

Tyrosine 0.0g %5

Valine 0.1g %5

Isoleucine 0.1g %6

Lysine 0.1g %6

Threonine 0.1g %6

Histidine 0.0g %7

Tryptophan 0.0g %8

Cystine 0.0g %9

Phenylalanine 0.1g %10

Fatty Acids in avocado

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.11g %7

ALA 0.11g %10

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of avocado is 77.8/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Avocado has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 72
Valine 39 54
Isoleucine 30 42
Lysine 45 66
Threonine 23 37
Histidine 15 25
Tryptophan 6 13
Met+Cys 22 33
Phe+Tyr 30 73

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in avocado is 0.5 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of avocado is 1.6 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in avocado as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that avocado is lacking.

Nutrient Density Score for avocado is 18/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for avocado

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 15.08 <4
Zinc:Copper 3.37 <12
Potassium:Sodium 69.29 >2
Caclcium:Magnesium 0.41 <2
Iron:Copper 3.16 <15
Calcium:Phosphorus 0.23 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 51%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

8% of insulinogenic calories