Nutritional Information for Avocados, raw, all commercial varieties
1.000 cup, cubes , 1.000 cup, pureed , 1.000 cup, sliced , 1.000 avocado, NS as to Florida or California
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, cubes 150.0 grams |
Max fiber at 7 servings. |
| Protein | 3.00 g |
5.36% |
43% |
| Total lipid (fat) | 21.99 g |
73.3% |
583% |
| Carbohydrate, by difference | 12.80 g |
4.27% |
34% |
| Energy (Calories) | 240.00 kcal |
12% |
96% |
| Fiber, total dietary | 10.05 g |
26.45% |
211% |
| Calcium, Ca | 18.00 mg |
1.8% |
14% |
| Iron, Fe | 0.83 mg |
10.38% |
83% |
| Magnesium, Mg | 43.50 mg |
10.88% |
87% |
| Phosphorus, P | 78.00 mg |
11.14% |
89% |
| Potassium, K | 727.50 mg |
15.48% |
123% |
| Sodium, Na | 10.50 mg |
0.7% |
6% |
| Zinc, Zn | 0.96 mg |
8.73% |
69% |
| Fluoride, F | 10.50 mcg |
0.26% |
2% |
| Manganese, Mn | 0.21 mg |
9.13% |
73% |
| Selenium, Se | 0.60 mcg |
1.09% |
9% |
| Vitamin A, IU | 219.00 IU |
7.3% |
58% |
| Vitamin E (alpha-tocopherol) | 3.11 mg |
20.73% |
165% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 15.00 mg |
16.67% |
133% |
| Thiamin | 0.10 mg |
8.33% |
66% |
| Riboflavin | 0.20 mg |
15.38% |
122% |
| Niacin | 2.61 mg |
16.31% |
130% |
| Pantothenic acid | 2.08 mg |
41.6% |
331% |
| Vitamin B-6 | 0.39 mg |
30% |
239% |
| Folate, total | 121.50 mcg |
30.38% |
242% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 21.30 mg |
3.87% |
31% |
| Vitamin K (phylloquinone) | 31.50 mcg |
26.25% |
209% |
| Omega 6 | 2.51 g |
16.14% |
128% |
| Omega 3 | 0.19 g |
8.56% |
68% |
| Ash | 2.37 g |
|
|
| Starch | 0.17 g |
|
|
| Sucrose | 0.09 g |
|
|
| Glucose (dextrose) | 0.56 g |
|
|
| Fructose | 0.18 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 109.85 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 1005.00 kJ |
|
|
| Sugars, total | 0.99 g |
|
|
| Galactose | 0.15 g |
|
|
| Copper, Cu | 0.29 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 10.50 mcg_RAE |
|
|
| Carotene, beta | 93.00 mcg |
|
|
| Carotene, alpha | 36.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 42.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 406.50 mcg |
|
|
| Tocopherol, beta | 0.08 mg |
|
|
| Tocopherol, gamma | 0.50 mg |
|
|
| Tocopherol, delta | 0.03 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 121.50 mcg |
|
|
| Folate, DFE | 121.50 mcg_DFE |
|
|
| Betaine | 1.05 mg |
|
|
| Tryptophan | 0.04 g |
|
|
| Threonine | 0.11 g |
|
|
| Isoleucine | 0.13 g |
|
|
| Leucine | 0.21 g |
|
|
| Lysine | 0.20 g |
|
|
| Methionine | 0.06 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.35 g |
|
|
| Tyrosine | 0.07 g |
|
|
| Valine | 0.16 g |
|
|
| Arginine | 0.13 g |
|
|
| Histidine | 0.07 g |
|
|
| Alanine | 0.16 g |
|
|
| Aspartic acid | 0.35 g |
|
|
| Glutamic acid | 0.43 g |
|
|
| Glycine | 0.16 g |
|
|
| Proline | 0.15 g |
|
|
| Serine | 0.17 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 3.19 g |
|
|
| Stigmasterol | 3.00 mg |
|
|
| Campesterol | 7.50 mg |
|
|
| Beta-sitosterol | 114.00 mg |
|
|
| Fatty acids, total monounsaturated | 14.70 g |
|
|
| Fatty acids, total polyunsaturated | 2.72 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, pureed 230.0 grams |
Max fiber at 5 servings. |
| Protein | 4.60 g |
8.21% |
43% |
| Total lipid (fat) | 33.72 g |
112.4% |
584% |
| Carbohydrate, by difference | 19.62 g |
6.54% |
34% |
| Energy (Calories) | 368.00 kcal |
18.4% |
96% |
| Fiber, total dietary | 15.41 g |
40.55% |
211% |
| Calcium, Ca | 27.60 mg |
2.76% |
14% |
| Iron, Fe | 1.27 mg |
15.88% |
82% |
| Magnesium, Mg | 66.70 mg |
16.68% |
87% |
| Phosphorus, P | 119.60 mg |
17.09% |
89% |
| Potassium, K | 1115.50 mg |
23.73% |
123% |
| Sodium, Na | 16.10 mg |
1.07% |
6% |
| Zinc, Zn | 1.47 mg |
13.36% |
69% |
| Fluoride, F | 16.10 mcg |
0.4% |
2% |
| Manganese, Mn | 0.33 mg |
14.35% |
74% |
| Selenium, Se | 0.92 mcg |
1.67% |
9% |
| Vitamin A, IU | 335.80 IU |
11.19% |
58% |
| Vitamin E (alpha-tocopherol) | 4.76 mg |
31.73% |
165% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 23.00 mg |
25.56% |
133% |
| Thiamin | 0.15 mg |
12.5% |
65% |
| Riboflavin | 0.30 mg |
23.08% |
120% |
| Niacin | 4.00 mg |
25% |
130% |
| Pantothenic acid | 3.19 mg |
63.8% |
331% |
| Vitamin B-6 | 0.59 mg |
45.38% |
236% |
| Folate, total | 186.30 mcg |
46.58% |
242% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 32.66 mg |
5.94% |
31% |
| Vitamin K (phylloquinone) | 48.30 mcg |
40.25% |
209% |
| Omega 6 | 3.85 g |
24.76% |
129% |
| Omega 3 | 0.29 g |
13.06% |
68% |
| Ash | 3.63 g |
|
|
| Starch | 0.25 g |
|
|
| Sucrose | 0.14 g |
|
|
| Glucose (dextrose) | 0.85 g |
|
|
| Fructose | 0.28 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 168.43 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 1541.00 kJ |
|
|
| Sugars, total | 1.52 g |
|
|
| Galactose | 0.23 g |
|
|
| Copper, Cu | 0.44 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 16.10 mcg_RAE |
|
|
| Carotene, beta | 142.60 mcg |
|
|
| Carotene, alpha | 55.20 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 64.40 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 623.30 mcg |
|
|
| Tocopherol, beta | 0.12 mg |
|
|
| Tocopherol, gamma | 0.76 mg |
|
|
| Tocopherol, delta | 0.05 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 186.30 mcg |
|
|
| Folate, DFE | 186.30 mcg_DFE |
|
|
| Betaine | 1.61 mg |
|
|
| Tryptophan | 0.06 g |
|
|
| Threonine | 0.17 g |
|
|
| Isoleucine | 0.19 g |
|
|
| Leucine | 0.33 g |
|
|
| Lysine | 0.30 g |
|
|
| Methionine | 0.09 g |
|
|
| Cystine | 0.06 g |
|
|
| Phenylalanine | 0.53 g |
|
|
| Tyrosine | 0.11 g |
|
|
| Valine | 0.25 g |
|
|
| Arginine | 0.20 g |
|
|
| Histidine | 0.11 g |
|
|
| Alanine | 0.25 g |
|
|
| Aspartic acid | 0.54 g |
|
|
| Glutamic acid | 0.66 g |
|
|
| Glycine | 0.24 g |
|
|
| Proline | 0.23 g |
|
|
| Serine | 0.26 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 4.89 g |
|
|
| Stigmasterol | 4.60 mg |
|
|
| Campesterol | 11.50 mg |
|
|
| Beta-sitosterol | 174.80 mg |
|
|
| Fatty acids, total monounsaturated | 22.54 g |
|
|
| Fatty acids, total polyunsaturated | 4.18 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, sliced 146.0 grams |
Max fiber at 8 servings. |
| Protein | 2.92 g |
5.21% |
43% |
| Total lipid (fat) | 21.40 g |
71.33% |
584% |
| Carbohydrate, by difference | 12.45 g |
4.15% |
34% |
| Energy (Calories) | 233.60 kcal |
11.68% |
96% |
| Fiber, total dietary | 9.78 g |
25.74% |
211% |
| Calcium, Ca | 17.52 mg |
1.75% |
14% |
| Iron, Fe | 0.80 mg |
10% |
82% |
| Magnesium, Mg | 42.34 mg |
10.59% |
87% |
| Phosphorus, P | 75.92 mg |
10.85% |
89% |
| Potassium, K | 708.10 mg |
15.07% |
123% |
| Sodium, Na | 10.22 mg |
0.68% |
6% |
| Zinc, Zn | 0.93 mg |
8.45% |
69% |
| Fluoride, F | 10.22 mcg |
0.26% |
2% |
| Manganese, Mn | 0.21 mg |
9.13% |
75% |
| Selenium, Se | 0.58 mcg |
1.05% |
9% |
| Vitamin A, IU | 213.16 IU |
7.11% |
58% |
| Vitamin E (alpha-tocopherol) | 3.02 mg |
20.13% |
165% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 14.60 mg |
16.22% |
133% |
| Thiamin | 0.10 mg |
8.33% |
68% |
| Riboflavin | 0.19 mg |
14.62% |
120% |
| Niacin | 2.54 mg |
15.88% |
130% |
| Pantothenic acid | 2.03 mg |
40.6% |
332% |
| Vitamin B-6 | 0.38 mg |
29.23% |
239% |
| Folate, total | 118.26 mcg |
29.57% |
242% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 20.73 mg |
3.77% |
31% |
| Vitamin K (phylloquinone) | 30.66 mcg |
25.55% |
209% |
| Omega 6 | 2.44 g |
15.69% |
128% |
| Omega 3 | 0.18 g |
8.11% |
66% |
| Ash | 2.31 g |
|
|
| Starch | 0.16 g |
|
|
| Sucrose | 0.09 g |
|
|
| Glucose (dextrose) | 0.54 g |
|
|
| Fructose | 0.18 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 106.92 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 978.20 kJ |
|
|
| Sugars, total | 0.96 g |
|
|
| Galactose | 0.15 g |
|
|
| Copper, Cu | 0.28 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 10.22 mcg_RAE |
|
|
| Carotene, beta | 90.52 mcg |
|
|
| Carotene, alpha | 35.04 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 40.88 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 395.66 mcg |
|
|
| Tocopherol, beta | 0.07 mg |
|
|
| Tocopherol, gamma | 0.48 mg |
|
|
| Tocopherol, delta | 0.03 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 118.26 mcg |
|
|
| Folate, DFE | 118.26 mcg_DFE |
|
|
| Betaine | 1.02 mg |
|
|
| Tryptophan | 0.04 g |
|
|
| Threonine | 0.11 g |
|
|
| Isoleucine | 0.12 g |
|
|
| Leucine | 0.21 g |
|
|
| Lysine | 0.19 g |
|
|
| Methionine | 0.06 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.34 g |
|
|
| Tyrosine | 0.07 g |
|
|
| Valine | 0.16 g |
|
|
| Arginine | 0.13 g |
|
|
| Histidine | 0.07 g |
|
|
| Alanine | 0.16 g |
|
|
| Aspartic acid | 0.34 g |
|
|
| Glutamic acid | 0.42 g |
|
|
| Glycine | 0.15 g |
|
|
| Proline | 0.14 g |
|
|
| Serine | 0.17 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 3.10 g |
|
|
| Stigmasterol | 2.92 mg |
|
|
| Campesterol | 7.30 mg |
|
|
| Beta-sitosterol | 110.96 mg |
|
|
| Fatty acids, total monounsaturated | 14.31 g |
|
|
| Fatty acids, total polyunsaturated | 2.65 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 avocado, NS as to Florida or California 201.0 grams |
Max fiber at 5 servings. |
| Protein | 4.02 g |
7.18% |
43% |
| Total lipid (fat) | 29.47 g |
98.23% |
583% |
| Carbohydrate, by difference | 17.15 g |
5.72% |
34% |
| Energy (Calories) | 321.60 kcal |
16.08% |
96% |
| Fiber, total dietary | 13.47 g |
35.45% |
211% |
| Calcium, Ca | 24.12 mg |
2.41% |
14% |
| Iron, Fe | 1.11 mg |
13.88% |
82% |
| Magnesium, Mg | 58.29 mg |
14.57% |
87% |
| Phosphorus, P | 104.52 mg |
14.93% |
89% |
| Potassium, K | 974.85 mg |
20.74% |
123% |
| Sodium, Na | 14.07 mg |
0.94% |
6% |
| Zinc, Zn | 1.29 mg |
11.73% |
70% |
| Fluoride, F | 14.07 mcg |
0.35% |
2% |
| Manganese, Mn | 0.29 mg |
12.61% |
75% |
| Selenium, Se | 0.80 mcg |
1.45% |
9% |
| Vitamin A, IU | 293.46 IU |
9.78% |
58% |
| Vitamin E (alpha-tocopherol) | 4.16 mg |
27.73% |
165% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 20.10 mg |
22.33% |
133% |
| Thiamin | 0.13 mg |
10.83% |
64% |
| Riboflavin | 0.26 mg |
20% |
119% |
| Niacin | 3.49 mg |
21.81% |
130% |
| Pantothenic acid | 2.79 mg |
55.8% |
331% |
| Vitamin B-6 | 0.52 mg |
40% |
238% |
| Folate, total | 162.81 mcg |
40.7% |
242% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 28.54 mg |
5.19% |
31% |
| Vitamin K (phylloquinone) | 42.21 mcg |
35.18% |
209% |
| Omega 6 | 3.36 g |
21.61% |
128% |
| Omega 3 | 0.25 g |
11.26% |
67% |
| Ash | 3.18 g |
|
|
| Starch | 0.22 g |
|
|
| Sucrose | 0.12 g |
|
|
| Glucose (dextrose) | 0.74 g |
|
|
| Fructose | 0.24 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 147.19 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 1346.70 kJ |
|
|
| Sugars, total | 1.33 g |
|
|
| Galactose | 0.20 g |
|
|
| Copper, Cu | 0.38 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 14.07 mcg_RAE |
|
|
| Carotene, beta | 124.62 mcg |
|
|
| Carotene, alpha | 48.24 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 56.28 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 544.71 mcg |
|
|
| Tocopherol, beta | 0.10 mg |
|
|
| Tocopherol, gamma | 0.66 mg |
|
|
| Tocopherol, delta | 0.04 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 162.81 mcg |
|
|
| Folate, DFE | 162.81 mcg_DFE |
|
|
| Betaine | 1.41 mg |
|
|
| Tryptophan | 0.05 g |
|
|
| Threonine | 0.15 g |
|
|
| Isoleucine | 0.17 g |
|
|
| Leucine | 0.29 g |
|
|
| Lysine | 0.27 g |
|
|
| Methionine | 0.08 g |
|
|
| Cystine | 0.05 g |
|
|
| Phenylalanine | 0.47 g |
|
|
| Tyrosine | 0.10 g |
|
|
| Valine | 0.22 g |
|
|
| Arginine | 0.18 g |
|
|
| Histidine | 0.10 g |
|
|
| Alanine | 0.22 g |
|
|
| Aspartic acid | 0.47 g |
|
|
| Glutamic acid | 0.58 g |
|
|
| Glycine | 0.21 g |
|
|
| Proline | 0.20 g |
|
|
| Serine | 0.23 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 4.27 g |
|
|
| Stigmasterol | 4.02 mg |
|
|
| Campesterol | 10.05 mg |
|
|
| Beta-sitosterol | 152.76 mg |
|
|
| Fatty acids, total monounsaturated | 19.70 g |
|
|
| Fatty acids, total polyunsaturated | 3.65 g |
|
|