In short: 100 g of avocado contains 167 calories, 2 g of protein, 8.6 g of carbohydrate and 15 g of fat. A cup, pureed (230 g) portion has about 384 calories and 4.5 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, pureed |
|---|---|---|
| Calories | 167 kcal | 384 kcal |
| Protein | 2 g | 4.5 g |
| Total fat | 15 g | 35 g |
| Saturated fat | 2.1 g | 4.9 g |
| Monounsaturated fat | 9.8 g | 23 g |
| Polyunsaturated fat | 1.8 g | 4.2 g |
| Carbohydrate | 8.6 g | 20 g |
| Dietary fiber | 6.8 g | 16 g |
| Total sugars | 0.3 g | 0.69 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 8 mg | 18 mg |
The fiber content is high at 6.8 g per 100 g, which is 24% of the 28 g daily value adults are asked to aim for.
It is low in sodium, at 8 mg per 100 g.
The standout micronutrient is dietary fiber, at 24% of the daily value per 100 g — fiber supports digestion and helps you feel full.
| Nutrient | Per 100 g | Per cup, pureed |
|---|---|---|
| Potassium | 507 mg | 1166 mg |
| Calcium | 13 mg | 30 mg |
| Iron | 0.61 mg | 1.4 mg |
| Magnesium | 29 mg | 67 mg |
| Zinc | 0.68 mg | 1.6 mg |
| Selenium | 0.4 µg | 0.92 µg |
| Nutrient | Per 100 g | Per cup, pureed |
|---|---|---|
| Vitamin A | 7 µg | 16 µg |
| Vitamin C | 8.8 mg | 20 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 2 mg | 4.5 mg |
| Vitamin K | 21 µg | 48 µg |
| Thiamin | 0.07 mg | 0.17 mg |
| Riboflavin | 0.14 mg | 0.33 mg |
| Niacin | 1.9 mg | 4.4 mg |
| Vitamin B-6 | 0.29 mg | 0.66 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 89 µg | 205 µg |
| Choline | 14 mg | 33 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 95th out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 171706, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Avocados, raw, California.