Avocado, per 100 g: 160 kcal, 2 g protein, 8.5 g carbohydrate, 6.7 g fibre, 14.7 g fat. Figures are the USDA reference values for “Avocados, raw, all commercial varieties”.
At 100 g it reaches the EU threshold to be called a source of folate, vitamin k, potassium, pantothenic acid (b5). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 160 kcal | |
| Protein | 2 g | |
| Fat | 14.7 g | |
| of which saturates | 2.13 g | |
| of which monounsaturates | 9.8 g | |
| of which polyunsaturates | 1.82 g | |
| Carbohydrate | 8.53 g | |
| of which sugars | 0.66 g | |
| of which starch | 0.11 g | |
| Fibre | 6.7 g | |
| Water | 73.2 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 12 mg | 1.5% |
| Iron | 0.55 mg | 3.93% |
| Magnesium | 29 mg | 7.73% |
| Phosphorus | 52 mg | 7.43% |
| Potassium | 485 mg | 24.3% |
| Sodium | 7 mg | |
| Zinc | 0.64 mg | 6.4% |
| Copper | 0.19 mg | 19% |
| Manganese | 0.142 mg | 7.1% |
| Selenium | 0.4 µg | 0.727% |
| Vitamins | ||
| Vitamin A | 7 µg | 0.875% |
| Vitamin D | 0 µg | |
| Vitamin E | 2.07 mg | 17.3% |
| Vitamin K | 21 µg | 28% |
| Vitamin C | 10 mg | 12.5% |
| Thiamine (B1) | 0.067 mg | 6.09% |
| Riboflavin (B2) | 0.13 mg | 9.29% |
| Niacin (B3) | 1.74 mg | 10.9% |
| Pantothenic acid (B5) | 1.39 mg | 23.2% |
| Vitamin B6 | 0.257 mg | 18.4% |
| Folate | 81 µg | 40.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
- Vitamin K contributes to normal blood clotting
- Vitamin K contributes to the maintenance of normal bones
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Pantothenic acid contributes to normal energy-yielding metabolism
- Pantothenic acid contributes to normal mental performance
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
- Vitamin E contributes to the protection of cells from oxidative stress