California avocado (raw) nutrition facts
Per 1 fruit, without skin and seed · 136 g
of a 2,000 cal day
- Protein2.7g4% of calories
- Carbs12g19% of calories
- Fat21g77% of calories
- ✓ Low sodium
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of California avocado (raw) (1 fruit, without skin and seed, 136 g) has 227 calories, with 2.7 g of protein, 12 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (77% of calories). It is high in dietary fiber (33% DV), Vitamin K (24% DV) and Vitamin B6 (30% DV).
High in
20%+ of the daily value
- Dietary fiber33%
- Vitamin K24%
- Vitamin B630%
- Folate (B9)30%
- Pantothenic acid40%
- Copper26%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin E18%
- Riboflavin (B2)15%
- Niacin16%
- Iron10%
- Potassium15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 fruit, without skin and seed (136 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 10 μg | 1% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 121 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 19 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 1 mg | 10% |
| Potassium | 690 mg | 15% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 73 mg | 10% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 26% |
| Manganese | 0.2 mg | 9% |
| Selenium | 1 μg | 1% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 86 μg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
322 calAvocado (raw)1 fruit+95 cal
365 calFlorida avocado (raw)1 fruit without skin and seeds+138 cal
130 calWholly Avocado Smashed Avocado, Minis1 mini cup−97 cal
90 calGo Verden Mashed Avocado1 cup−137 cal
130 calWholly Avocado Smashed Avocado's, Sea Salt1 mini cup−97 cal
90 calGood Foods Avocado Mash2 oz unit−137 cal
Burning 227 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 43minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in California avocado (raw)?
One serving of California avocado (raw) (1 fruit, without skin and seed) has 227 calories, which works out to 167 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is California avocado (raw) high in protein?
Not especially. It has 2.7 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is California avocado (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in California avocado (raw)?
11 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in California avocado (raw)?
0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
