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Avocado (Persea americana) is a tropical tree, native of Mexico. It is now widely cultivated in South and Central America. Avocado is a berry. It is rich in nutrients. It is low in carbohydrates and proteins. Its high content of monounsaturated fatty acids enhances its role in heart care.
Avocado is rich in B vitamins, vitamin C, vitamin E and vitamin K. 100g of it fulfils 20% of our requirement of vitamin B6 and B12 and 30% of vitamin B5. Avocado is rich in potassium. It also has considerable quantities of magnesium, calcium, phosphorus and zinc.
Avocado had 7% dietary fibre; 75% of it is insoluble fiber. Seed and skin contribute up to 26% of refuse. Nutrient values and weights are for edible portion.
Fruit facts: Avocado nutrition
| Nutrients | Units | Value per 100g |
One cup chunks 150g |
One fruit 200g |
|---|---|---|---|---|
| Water | g | 73.23 | 109.84 | 147.19 |
| Energy | kcal | 160 | 240 | 322 |
| Protein | g | 2.00 | 3.00 | 4.02 |
| Total lipid (fat) | g | 14.66 | 21.99 | 29.47 |
| Ash | g | 1.58 | 2.37 | 3.18 |
| Carbohydrate | g | 8.53 | 12.79 | 17.15 |
| Dietary fibre | g | 6.7 | 10.1 | 13.5 |
Fruit facts: Avocado carbohydrates nutrition
| Carbohydrates | Units | Value per 100g |
One cup chunks 150g |
One 200g size |
|---|---|---|---|---|
| Sugars | g | 0.66 | 0.99 | 1.33 |
| Sucrose | g | 0.06 | 0.09 | 0.12 |
| Glucose | g | 0.37 | 0.56 | 0.74 |
| Fructose | g | 0.12 | 0.18 | 0.24 |
| Galactose | g | 0.10 | 0.15 | 0.20 |
| Starch | g | 0.11 | 0.17 | 0.22 |
Avocado fruit facts: Mineral nutrition
| Minerals nutrition | Units | Value per 100g |
One cup chunks 150g |
One fruit 200g |
|---|---|---|---|---|
| Calcium | mg | 12 | 18 | 24 |
| Iron | mg | 0.55 | 0.82 | 1.11 |
| Magnesium | mg | 29 | 44 | 58 |
| Phosphorus | mg | 52 | 78 | 105 |
| Potassium | mg | 484 | 73 | 98 |
| Sodium | mg | 7 | 10 | 14 |
| Zinc | mg | 0.64 | 0.96 | 1.29 |
| Copper | mg | 0.19 | 0.29 | 0.38 |
| Manganese | mg | 0.14 | 0.21 | 0.29 |
| Fluoride | mcg | 7.0 | 10.5 | 14.1 |
| Selenium | mcg | 0.4 | 0.6 | 0.8 |
Fruit facts: Avocado vitamins nutrition
| Vitamins nutrition | Units | Value per 100g |
One cup chunks 150g |
One 200g size |
|---|---|---|---|---|
| Vitamins Vitamin C |
mg | 10.0 | 15.0 | 20.1 |
| Thiamin | mg | 0.07 | 0.10 | 0.14 |
| Riboflavin | mg | 0.13 | 0.20 | 0.26 |
| Niacin | mg | 1.74 | 2.61 | 3.49 |
| Pantothenic acid | mg | 1.39 | 2.08 | 2.79 |
| Vitamin B-6 | mg | 0.26 | 0.39 | 0.52 |
| Folate | mcg | 81 | 122 | 163 |
| Choline | mg | 14.2 | 21.3 | 28.5 |
| Betaine | mg | 0.7 | 1.1 | 1.4 |
| Vitamin A, RAE | mcg | 7 | 10 | 14 |
| Carotene, beta | mcg | 62 | 93 | 125 |
| Carotene, alpha | mcg | 24 | 36 | 48 |
| Cryptoxanthin, beta | mcg | 28 | 42 | 56 |
| Vitamin A, IU | IU | 146 | 219 | 293 |
| Lutein + zeaxanthin | mcg | 271 | 406 | 545 |
| Vitamin E (alpha-tocopherol) | mg | 2.07 | 3.10 | 4.16 |
| Tocopherol, beta | mg | 0.05 | 0.07 | 0.10 |
| Tocopherol, gamma | mg | 0.33 | 0.49 | 0.66 |
| Tocopherol, delta | mg | 0.02 | 0.03 | 0.04 |
| Vitamin K (phylloquinone) | mcg | 21.0 | 31.5 | 42.2 |
Avocado fruit facts: Lipids nutrition
| Lipids | Units | Value per 100g |
One cup chunks 150g |
One 200g size |
|---|---|---|---|---|
| Saturated fatty acids | g | 2.13 | 3.19 | 4.27 |
| monounsaturated fatty acids | g | 9.80 | 14.70 | 19.70 |
| Polyunsaturated fatty acids | g | 1.82 | 2.72 | 3.65 |
Fruit facts: Avocado amino acids nutrition
| Amino acids nutrition facts |
Units | Value per 100g |
One cup chunks 150g |
One 200g size |
|---|---|---|---|---|
| Tryptophan | g | 0.03 | 0.04 | 0.05 |
| Threonine | g | 0.07 | 0.11 | 0.15 |
| Isoleucine | g | 0.08 | 0.13 | 0.17 |
| Leucine | g | 0.14 | 0.21 | 0.29 |
| Lysine | g | 0.13 | 0.20 | 0.27 |
| Methionine | g | 0.04 | 0.06 | 0.08 |
| Cystine | g | 0.03 | 0.04 | 0.05 |
| Phenylalanine | g | 0.23 | 0.35 | 0.47 |
| Tyrosine | g | 0.05 | 0.07 | 0.10 |
| Valine | g | 0.11 | 0.16 | 0.22 |
| Arginine | g | 0.088 | 0.13 | 0.18 |
| Histidine | g | 0.05 | 0.07 | 0.10 |
| Alanine | g | 0.11 | 0.16 | 0.22 |
| Aspartic acid | g | 0.24 | 0.35 | 0.47 |
| Glutamic acid | g | 0.29 | 0.43 | 0.58 |
| Glycine | g | 0.10 | 0.16 | 0.21 |
| Proline | g | 0.10 | 0.15 | 0.20 |
| Serine | g | 0.11 | 0.17 | 0.23 |
Source for avocado facts: USDA National Nutrient Database
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Image source for avocado: https://en.wikipedia.org/wiki/File:Persea_americana_fruit_2.JPG
Author: B.navez
License: https://creativecommons.org/licenses/by-sa/3.0/deed.en
Current topic in Nutrition, Health & Wellness: Avocado fruit nutrition facts.