Avocado Nutrition Facts And Health Benefits

In this article, we learn about avocado's nutritional value and its benefits. Let's check it.

Avocados are mostly produced in Mexico (statics from 2022). The avocado's scientific name is 'Persea americana'. It is used commercially for avocado oil.

Avocado is made up of 73% of water. It contains healthy fats. Why we wrote healthy fats let's discuss in detail.

Avocado Nutrition Facts

Here below table shows the avocado nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 160

Calories from Fat 135

% Daily Value*
Total Fat 15g 24%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 7mg 1%
Total Carbohydrate 9g 3%
Dietary Fiber 7g 29%
Sugars 1g
Protein 2g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of avocado has 160 Kcals,15 grams of fat, 9 grams of carbohydrates, and 2 grams of protein.

There is no cholesterol in the avocado. It holds 7 mg of sodium.

Avocado Calories:

100 grams of Avocado contain 160 Kcals(669 kJ). Most of the calories come from fat.

Avocado Carbs:

100 grams of avocado contains 9 grams of carbohydrates, 7 grams of fiber, and 1 gram of natural sugar. In 100 grams of avocado, Net carbs(Total Carbs-Fiber) should be 2 grams.

Avocado Fat:

100 grams of avocado contain 15 grams of fat. There should be 2 grams saturated in separation, and the rest is unsaturated. That's why we called earlier healthy fats.

Avocado Protein:

100 grams of avocado contain 2 grams of protein.

Avocado glycemic index:

The glycemic index of avocados is around 40. It holds a low glycemic index.

Vitamins And Minerals In Avocado





Vitamin C

10 mg


12 mg

Vitamin A

7 mcg


52 mg

Vitamin E

2.07 mg


485 mg

Vitamin K

21 mcg


0.55 mg

Vitamin B1

0.067 mg


29 mg

Vitamin B2

0.13 mg


0.64 mg

Vitamin B3

1.738 mg


0.19 mg

Vitamin B6

0.257 mg


0 mg

Vitamin B9

81 mcg

100 grams of avocado holds Vitamin C(11%), Vitamin A(1%), Vitamin E(14%) and Vitamin K(18%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity; Vitamin A sustains your heart, lungs, and other organs to function properly; Vitamin E keeps healthy skin and eyes; and Vitamin K is needed for blood clotting and healthful bones.

Avocados are loaded with B vitamins. 100 grams of avocado has Vitamin B1(thiamin) 6%, Vitamin B2(riboflavin) 10%, Vitamin B3(niacin) 11%, Vitamin B6 (pyridoxine) 20%, and Vitamin B9(folate) 20% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and good nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of avocado has Calcium 1%, Phosphorus 1%, Potassium 24%, Iron 3%, Magnesium 7%, Zinc 6%, Copper 21%, and Manganese 0% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus recreates a crucial part in creating DNA and RNA; Potassium commands fluid balance; Iron decreases tiredness and fatigue; Magnesium sustains muscle, nerve function, and energy production.

Zinc is essential in building proteins; Copper makes red blood cells; Manganese helps the body create connective tissue, bones, and blood clotting factors.

Avocado Benefits

Avocado Benefits For Skin:

Avocado's nourishing properties and ability to enhance collagen production can improve skin tone and texture.

Avocado is rich in antioxidants, including vitamins C and E, which help protect the skin against free radicals and oxidative stress. Avocado is a natural moisturizer that helps to hydrate and nourish the skin.

Avocado Benefits For Hair:

Avocado is not only great for your health but also offers numerous benefits for your hair.

 Packed with essential nutrients and vitamins, avocado can help nourish and strengthen your locks. Its high levels of healthy fats and oils moisturize the hair, promoting shine and reducing frizz.

The vitamins and antioxidants present in avocado can also stimulate hair growth and prevent hair loss.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ)

How many calories are in an avocado? 

One medium-sized(100g) avocado contains approximately 160 calories.

What is the fat content in avocados?

Avocados are high in healthy fats. A medium avocado contains about 15 grams of fat.

Are avocados a good source of vitamins and minerals?

Yes, avocados are rich in vitamins and minerals. They are particularly high in vitamin K, vitamin C, vitamin E, potassium, and folate.

Do avocados contain fiber?

Yes, avocados are an awesome source of dietary fiber. A medium-sized avocado provides around 7 grams of fiber.

Are avocados cholesterol-free?

Yes, avocados do not contain any cholesterol. They are a healthy choice for individuals looking to maintain healthy cholesterol levels.

Can avocados help with weight management?

Avocados can be beneficial for weight management due to their high fiber and healthy fat content. They can help you feel fuller for longer, reducing the habit of overeating.

Are avocados low in carbohydrates?

Avocados are low in carbohydrates compared to many other fruits. A medium-sized avocado contains about 9 grams of carbohydrates, with a significant portion coming from fiber.

Are avocados suitable for a ketogenic diet?

Yes, avocados are a popular choice for individuals following a ketogenic diet.

Can avocados be part of a heart-healthy diet?

Yes, avocados are heart-healthy due to their monounsaturated fat content, which may help reduce bad cholesterol levels and lower the risk of heart disease.

Are avocados beneficial for skin health?

Avocados offer various nutrients that promote healthy skin. Their high vitamin E content and healthy fats contribute to skin hydration, elasticity, and overall skin health.

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