Nutrition facts and calories in avocado (Persea americana)

Check the calories in avocado, as well as its nutritional composition. This delicious tropical fruit has a high content of monounsaturated fatty acids, which increases its calories. Avocado contains carbohydrates in lesser amounts and percentage of what is usual in fruits. It also provides us with protein, dietary fiber and various micronutrients

Contents of the page

Each 100 grams of Avocado contains:

Nutritional composition
78.8 g
12 g
5.9 g
1.8 g
1.5 g
Fats (lipids)
Fat (total lipids)12 g
MUFA9.01 g
PUFA1.04 g
Saturated fat1.41 g
Cholesterol0 mg
Fiber1.8 g
Carbohydrates5.9 g
A19 µg
B10.09 mg
B20.12 mg
B31.5 mg
B60.42 mg
B120 µg
C17 mg
D0 µg
E3.2 mg
Calcium16 mg
Iron0.7 mg
Potassium400 mg
Magnessium41 mg
Sodium2 mg
Phosphorus28 mg
Iodides2 µg
Zinc0.3 mg

Calories in 100 grams of Avocado:

Energetic content

137 kcal

569.8 kJ

Fat: 78.5%

Carbohydrates: 17.2%

Proteins: 4.4%

How many calories do I need per day? Your daily caloric1 and nutritive2 intake needs

Eating 100 grams of Avocado you cover:
To burn these 137 Calories you can3...

About this application:

() Nutrition and energetic facts shown in this application have been calculated according to the published by the Spanish Agency of Health and Nutrition in the AESAN / BEDCA, Spanish Database of Food Composition v1.0 (2010). Keep in mind that the amount in grams of avocado you choose refers to the edible part of this food.

(1) Daily Caloric Needs, DCN - Calorie requirements that we show here follows the established by FAO/WHO/UNU Expert Consultation on Human Energy Requirements. Although there are others, the FAO / WHO / UNU method is the most up-to-date.

(2) Nutrition scheme - The calculation of the necessary calories according to macronutrients follows a basic scheme of: 20% proteins; 30% fat; And 50% carbohydrates. That is, a standard generic ratio, but: Do you want to lose weight, or just the opposite? Or are you more interested in gaining muscle volume? This ratio will vary depending on each specific case and interest (see final note). And, moreover, it is best that you attend to quality rather than quantity, taking into account the nature of the nutrients contained in this food. Because it is not the same to obtain carbohydrates of glucose or fructose that of starch or polyols. Also not all fats are the same, we sholud not equate saturated fatty acids with unsaturated or hydrogenated (the unhealthy Trans fats). And something similar happens in the case of proteins, not all contain the same variety and quantity of essential amino acids, nor therefore have the same biological value.

(3) Caloric consumption - The calculation of energy consumption according to the activities is still established by the doctor Francisco Grande Covián.

() Remember: All this information has a purely orientative character. The best advice we can give you is that, to design your ideal diet, ask to doctors, dietitians and nutritionists.