Avocado Nutrition

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Nutrition Facts

Serving Size

1 cup, cubes (150g)

Amount per serving

Calories

240

% Daily Value *

Total Fat 22g

28%

Saturated Fat 3.2g

16%

Trans Fat 0g

Cholesterol 0mg

Sodium 11mg

Total Carbohydrate 12.8g

Dietary Fiber 10.1g

36%

Total Sugars 1g

Protein 3g

Vitamin D 0 IU

Calcium 18mg

Iron 1mg

Potassium 728mg

15%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

17%

15 mg

Thiamin

0.1 mg

Riboflavin

15%

0.2 mg

Niacin

16%

2.61 mg

Pantothenic Acid

42%

2.08 mg

Vitamin B6

23%

0.39 mg

Folate

122 mcg

Folic Acid

0 mcg

Food Folate

122 mcg

Fortified Folate

122 mcg

Choline

21.3 mg

Betaine

1.05 mg

Vitamin B12

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

10.5 mcg

Retinol

0 mcg

Beta Carotene

93 mcg

Alpha Carotene

36 mcg

Beta Cryptoxanthin

42 mcg

Vitamin A IU

219 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

407 mcg

Vitamin E

21%

3.1 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.08 mg

Gamma Tocopherol

0.5 mg

Delta Tocopherol

0.03 mg

Alpha Tocotreniol

0.02 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

26%

31.5 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

18 mg

Iron

0.83 mg

Magnesium

10%

43.5 mg

Phosphorus

78 mg

Potassium

15%

728 mg

Sodium

10.5 mg

Zinc

0.96 mg

Copper

32%

0.29 mg

Manganese

0.21 mg

Selenium

0.6 mcg

Fluoride

10.5 mcg

Iodine

—

Fat

28%

22 g

Saturated Fat

16%

3.19 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

3.11 g

Margaric Acid

0 g

Stearic Acid

0.07 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

14.7 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

1.05 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

0.02 g

Octadec-9-enoic Acid

13.6 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.04 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

2.72 g

9,12-octadecadienoic Acid

2.51 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.19 g

Alpha Linolenic Acid (ALA)

0.17 g

Gamma Linolenic Acid (GLA)

0.02 g

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0.02 g

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

3 mg

Campesterol

7.5 mg

Beta Sitosterol

114 mg

Protein

3 g

Tryptophan

0.04 g

Threonine

0.11 g

Isoleucine

0.13 g

Leucine

0.21 g

Lysine

0.2 g

Methionine

0.06 g

Cystine

0.04 g

Phenylalanine

0.15 g

Tyrosine

0.07 g

Valine

0.16 g

Arginine

0.13 g

Histidine

0.07 g

Alanine

0.16 g

Aspartic Acid

0.35 g

Glutamic Acid

0.43 g

Glycine

0.16 g

Proline

0.15 g

Serine

0.17 g

Hydroxyproline

—

Carbohydrates

12.8 g

Fibre

36%

10.1 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0.99 g

Added Sugar

—

Sucrose

0.09 g

Glucose

0.56 g

Fructose

0.18 g

Lactose

0 g

Maltose

0 g

Galactose

0.15 g

Sugar Alcohols

—

Starch

0.17 g

Calories

240 kcal

Water

110 g

Ash

2.37 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup, cubes (150 g)
1 cup, pureed (230 g)
1 cup, sliced (146 g)
1 avocado, NS as to Florida or California (201 g)
1 NLEA Serving (50 g)

Nutrient Sources ^‡

Excellent source of Pantothenic Acid
Excellent source of Vitamin K
Excellent source of Copper
Good source of Riboflavin
Good source of Niacin
Good source of Vitamin B6
Good source of Vitamin E
Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Low Protein
High Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Leucine

Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Avocado contains 2g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (39g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

2.7g per 1 cup, cubes

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Avocado

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡