aka: aguacate, alligator pear, and ahuacatl, are oval-egg shaped fruits with a tough dark green outer skin, creamy soft light green flesh, and large round inner pit.Health info: Avocados are high in monounsatuated "good for your heart" fats and oleic acid in particular is known to reduce cholesterol.
How to choose: Choose avocados which are soft to the touch and without any dark spots or discolorations. Harder avocados can also be bought and ripened at home.
Climate and origin: Avocados originated in Central America and thrive in tropical climates, hybridized versions can grow in warm temperate climates.
Taste: Avocados have a dull creamy taste. They are typically served with citrus juice which serves to add an acidic taste and protect the flesh of the fruit from browning.
Vitamins and other nutrients: Avocados are high in calories, fats, folate, vitamins K,E,C,B12, potassium, and pantothenic acid.
Click here to compare these nutrition facts with other fruits.
| Nutrition Facts |
| Avocados Raw All Commercial Varieties |
| Serving Size 100g |
| Calories 160 |
| % Daily Value* |
| Total Fat 14.66g | 23% |
| Saturated Fat 2.126g | 11% |
| Cholesterol 0mg | 0% |
| Sodium 7mg | 0% |
| Total Carbohydrate 8.53g | 3% |
| Dietary Fiber 6.7g | 27% |
| Sugar 0.66g | ~ |
| Protein 2g | ~ |
| Vitamin A | 3% | • | Vitamin C | 17% |
| Calcium | 1% | • | Iron | 3% |
| *Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs. |
|
| Vitamins | %DV |
| Vitamin A 146IU | 3% |
| Retinol equivalents 7μg | ~ |
| Retinol 0μg | ~ |
| Alpha-carotene 24μg | ~ |
| Beta-carotene 62μg | ~ |
| Beta-cryptoxanthin 28μg | ~ |
| Vitamin C 10mg | 17% |
| Vitamin E 2.07mg | 7% |
| Vitamin K 21μg | 26% |
| Vitamin B12 0μg | 0% |
| Thiamin 0.067mg | 4% |
| Riboflavin 0.13mg | 8% |
| Niacin 1.738mg | 9% |
| Pantothenic acid 1.389mg | 14% |
| Vitamin B6 0.257mg | 13% |
| Folate 81μg | 20% |
| Folic Acid 0μg | ~ |
| Food Folate 81μg | ~ |
| Dietary Folate Equivalents 81μg | ~ |
| Choline 14.2mg | ~ |
| Lycopene 0μg | ~ |
| Lutein+zeazanthin 271μg | ~ |
|
| Minerals | %DV |
| Calcium 12mg | 1% |
| Iron 0.55mg | 3% |
| Magnesium 29mg | 7% |
| Phosphorus 52mg | 5% |
| Sodium 7mg | 0% |
| Potassium 485mg | 14% |
| Zinc 0.64mg | 4% |
| Copper 0.19mg | 10% |
| Manganese 0.142mg | 7% |
| Selenium 0.4μg | 1% |
| Water 73.23g | ~ |
| Ash 1.58g | ~ |
| Useful Stats |
Percent of Daily Calorie Target
(2000 calories) |
8% |
| Percent Water Composition |
73.23% |
| Protein to Carb Ratio (g/g) |
0.23g |
|
Miscellaneous information: The name avocado is derived from the Aztec name "ahuacatl" which was also the Aztec word for testicle.
