NOTE: Although avocados are some of the healthiest foods on the planet, health benefits and safety of eating an avocado seed is is not as clear. Read more on what science says by clicking on the above link.
Nutritional information for Avocado (per small avocado – 100g serving)
| MACRO-NUTRIENTS | |||||
|---|---|---|---|---|---|
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Fiber (g) | 6.7 | 22.3 | Excellent | 26.8 | Excellent |
| Omega 3 (mg) | 110 | 6.9 | – | 10 | – |
| Omega 6 (mg) | 1689 | 9.9 | – | 14.1 | Good |
| MICRO-NUTRIENTS (VITAMINS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Vitamin A (IU) | 146 | 4.9 | – | 6.3 | – |
| Vitamin C (mg) | 10 | 22.2 | Excellent | 22.2 | Excellent |
| Vitamin E (mg) | 2.1 | 21 | Excellent | 21 | Excellent |
| Vitamin K (mcg) | 21 | 30 | Excellent | 30 | Excellent |
| Thiamin – B1 (mg) | 0.1 | 8.3 | – | 9.1 | – |
| Riboflavin – B2 (mg) | 0.1 | 7.7 | – | 9.1 | – |
| Niacin – B3 (mg) | 1.7 | 10.6 | Good | 12.1 | Good |
| Pantothenic Acid – B5 (mg) | 1.4 | 23.3 | Excellent | 35 | Excellent |
| Vitamin B6 (mg) | 0.3 | 23.1 | Excellent | 17.6 | Good |
| Vitamin B12 (mcg) | 0 | 0 | – | 0 | – |
| Folate (mcg) | 81 | 20.3 | Excellent | 20.3 | Excellent |
| Choline (mg) | 14.2 | 2.6 | – | 3.3 | – |
| MICRO-NUTRIENTS (MINERALS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Calcium (mg) | 12 | 1.2 | – | 1.2 | – |
| Copper (mg) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Iron (mg) | 0.5 | 6.3 | – | 2.8 | – |
| Magnesium (mg) | 29 | 6.9 | – | 9.1 | – |
| Manganese (mg) | 0.1 | 4.3 | – | 5.6 | – |
| Phosphorus (mg) | 52 | 5.2 | – | 5.2 | – |
| Potassium (mg) | 485 | 12.8 | Good | 17.3 | Good |
| Selenium (mcg) | 0.4 | 0.6 | – | 0.7 | – |
| Sodium (mg) | 7 | 0.5 | – | 0.5 | – |
| Zinc (mg) | 0.6 | 5.5 | – | 7.5 | – |
For Table Legend & Data Sources Information click here.
Other nutritional information for Avocado (per small avocado – 100g serving)
| Other information | Amount | Rating |
|---|---|---|
| Calories (Cal) | 160.9 | – |
| Kilojoules (kJ) | 673.2 | – |
| Glycemic Index (GI) | – | – |
| Portion for GL (g) | – | – |
| Glycemic Load (GL) | – | – |
| Energy nutrients | Amount | % of Energy |
| Total Carbs (g) | 8.5 | 12.8 |
| Fat (g) | 14.7 | 82.2 |
| Protein (g) | 2 | 5 |
For Table Legend & Data Sources Information click here.