Avocado (raw) nutrition facts
Per 1 fruit · 201 g
of a 2,000 cal day
- Protein4g5% of calories
- Carbs17g20% of calories
- Fat30g76% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Avocado (raw) (1 fruit, 201 g) has 322 calories, with 4 g of protein, 17 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (76% of calories). It is high in dietary fiber (48% DV), Vitamin C (22% DV) and Vitamin E (28% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Dietary fiber48%
- Vitamin C22%
- Vitamin E28%
- Vitamin K35%
- Riboflavin (B2)20%
- Niacin22%
Good source of
10–19% of the daily value
- Thiamine11%
- Iron14%
- Magnesium14%
- Phosphorus15%
- Zinc12%
- Manganese12%
Watch
20%+ of the daily value
- Saturated fat21%
Vitamins & minerals
Amounts for 1 fruit (201 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 42 μg | 35% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 163 μg | 41% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 56% |
| Choline | 29 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 1 mg | 14% |
| Potassium | 975 mg | 21% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 105 mg | 15% |
| Zinc | 1 mg | 12% |
| Copper | 0.4 mg | 42% |
| Manganese | 0.3 mg | 12% |
| Selenium | 1 μg | 1% |
Full breakdown · 40 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 48 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 125 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 20 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.2 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
227 calCalifornia avocado (raw)1 fruit, without skin and seed−95 cal
365 calFlorida avocado (raw)1 fruit without skin and seeds+43 cal
130 calWholly Avocado Smashed Avocado, Minis1 mini cup−192 cal
90 calGo Verden Mashed Avocado1 cup−232 cal
130 calWholly Avocado Smashed Avocado's, Sea Salt1 mini cup−192 cal
90 calGood Foods Avocado Mash2 oz unit−232 cal
Burning 322 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Avocado (raw)?
One serving of Avocado (raw) (1 fruit) has 322 calories, which works out to 160 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Avocado (raw) high in protein?
Not especially. It has 4 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Avocado (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Avocado (raw)?
14 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Avocado (raw)?
1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
