1 serving (150 grams) contains 240 calories, 3.0 grams of protein, 22.0 grams of fat, and 12.8 grams of carbohydrates.
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Nutrition Information
Calories |
320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 37% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13.3 mg | 0% | |
| Total Carbohydrates | 17.1 g | 6% | |
| Dietary Fiber | 13.5 g | 48% | |
| Sugars | 0.5 g | ||
| protein | 4 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 24 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 969.3 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Whole avocado
Avocado, a nutrient-dense fruit native to Central and South America, is celebrated for its creamy texture and rich flavor. It is a staple in Mexican, Latin American, and modern global cuisines, often used in guacamole, salads, toast, and smoothies. A 100-gram serving provides approximately 160 calories, 15 grams of healthy fats (primarily monounsaturated fats), 2 grams of protein, and 9 grams of carbohydrates, with 7 grams of fiber. Avocados are packed with vitamins C, E, K, and B6, as well as potassium, magnesium, and folate, making them a powerhouse of essential nutrients.
Health Benefits
- Supports heart health due to high levels of monounsaturated fats, which can help lower LDL cholesterol and maintain HDL cholesterol.
- Rich in potassium, with about 485 mg per 100 grams, it helps regulate blood pressure and supports cardiovascular health.
- High in fiber (7 grams per 100 grams), aiding in digestion, improving gut health, and supporting blood sugar control.
Dietary Considerations
Selection and Storage
Store unripe avocados at room temperature until they soften, then refrigerate to slow further ripening. To prevent browning after cutting, sprinkle with lemon juice and cover tightly.
Common Questions About Whole avocado Nutrition
What is the nutritional content of a whole avocado?
A whole avocado (approximately 200g) contains about 320 calories, 29g of fats (mostly heart-healthy monounsaturated fats), 4g of protein, 17g of carbohydrates, and 13g dietary fiber. It's also rich in Vitamin K, Vitamin E, Vitamin C, B-vitamins, and potassium.
Is avocado suitable for a keto diet?
Yes, avocado is highly suitable for a keto diet due to its high fat content (29g per whole avocado) and low net carbs (around 4g after subtracting dietary fiber). Its healthy fats help maintain ketosis while providing essential nutrients.
What are the health benefits or concerns of eating avocado?
Avocado provides heart-healthy fats which can lower bad cholesterol levels and support cardiovascular health. It is also rich in antioxidants and fiber, aiding digestion and fighting inflammation. However, due to its high calorie content, excessive consumption may contribute to weight gain if calories aren't managed.
How much avocado should I eat in one serving?
A half avocado (about 100g) is typically considered a single serving, providing roughly 160 calories and 14.5g of fat. This portion is ideal as part of a balanced meal or snack. Adjust based on your individual calorie needs and dietary goals.
How does avocado compare to similar foods like bananas or nuts?
Avocados have higher fat content and fewer natural sugars compared to bananas, making them lower in carbohydrates but more calorie-dense. Compared to nuts, avocados provide fewer calories per serving but are richer in potassium and have a creamy texture ideal for spreads and smoothies.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
