Nutrition Facts for Avocado, Avocado Oil, 100g Avocado

Avocados are a fruit that is very healthy and have a lot of advantages. They are a good source of fibre, unsaturated fats, antioxidants, vitamins, and minerals that may help improve your health and reduce your chance of developing a number of chronic diseases.

There are hundreds of types around the world, most of which vary in size, colour, form, texture, and flavour, even if only one or two varieties are the best known.

The nutrition facts for avocados, nutrition data for avocado and their health advantages are all covered in this article.

Nutrition facts for avocado

Avocados contain mostly monounsaturated fat, plus a small amount of saturated fat and polyunsaturated fat. Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil. Below are the Nutrition facts For avocados. 

Nutrition data for avocados include: 

  • Calories: 322
  • Fat: 30 grams
  • Protein: 4 grams
  • Carbs: 17 grams
  • Fibre: 14 grams
  • Vitamin C: 22% of the daily value (DV)
  • Vitamin E: 28% of the DV
  • Vitamin K: 35% of the DV
  • Riboflavin (B2): 20% of the DV
  • Niacin (B3): 22% of the DV
  • Pantothenic acid (B5): 56% of the DV
  • Pyridoxine (B6): 30% of the DV
  • Folate: 41% of the DV
  • Magnesium: 14% of the DV
  • Potassium: 21% of the DV
  • Copper: 42% of the DV
  • Manganese: 12% of the DV

In fact, studies have shown that the heart may be protected by avocados in a manner similar to how the heart is protected by olive oil and nuts in the heart-healthy Mediterranean diet. People who ate an average of 1 to 3.7 avocados per day showed an increase in HDL (protective cholesterol), according to a 2018 study of 10 research.

Numerous health advantages might result from consuming a variety of fruits and vegetables in your diet. For instance, it might lower the risk of obesity, diabetes, heart disease, and overall mortality while fostering a healthy complexion, hair, and energy level.  The following justifies how avocados can be a part of a healthy diet:

  1. Great for vision

Avocados are good for your eyes when included in your diet. They are chock-full of eye-healthy antioxidants and beta-carotene. Avocados include lutein and zeaxanthin, two compounds that protect against harm from UV light and other sources. Its high vitamin A content also lowers the incidence of macular degeneration, a condition that occurs as people age.

Avocados include monounsaturated fatty acids that aid in the absorption of other fat-soluble elements like beta-carotene. It could lessen the likelihood of getting age-related macular degeneration.

  1. Help You Shed Pounds

Almost 1/4 of your daily fibre requirements—or around 6 grams—are found in a half-cup of guacamole. Your likelihood of overeating decreases thanks to fibre. Although avocados contain a lot of fat, most of it is good monounsaturated fat. According to research, including this kind of fat in your diet will help you lose weight. Try chickpeas with mashed avocado as an alternative to chicken salad with mayonnaise.

  1. Natural cleansing

Regular bowel movements, which are essential for the expulsion of toxins through the bile and stool, are encouraged by an adequate fibre intake.

Dietary fibre also supports microbial variety and healthy gut health, according to research from a reputable source. This aids the body in preserving a balanced bacterial population. This can lessen digestive system irritation and inflammation.

  1. Prevents cancer

Only a few trials have found encouraging results in preventing cervical, pancreatic, stomach, and colon cancer. They are helpful in the treatment of cancer. They cause cancer cells to die and stop the proliferation of malignant cells. Additionally, it promotes the growth of immune system cells known as lymphocytes to increase immunity.

Avocado nutrition facts 100g

The Avocado nutrition facts 100g consists of around 73% water, 15% fat, 8.5% carbohydrates — mostly fibres — and 2% protein. Half an avocado, at around 100 grams (g) contains 160 calories.

How many calories for avocado?

Avocados are a great source of several vitamins, minerals, healthy fats, and fibre. A whole medium avocado contains about 240 calories, 13 grams of carbohydrate, 3 grams of protein, 22 grams of fat (15 grams monounsaturated, 4 grams of polyunsaturated, 3 grams of saturated), 10 grams fibre, and 11 milligrams of sodium.  Avocados contain very little sodium and no cholesterol.

Avocado oil nutrition facts

The avocado fruit is used to press avocado oil. It is a well-liked cooking oil due to its mild flavour and high smoke point, but you may also eat it uncooked. Olive oil and avocado oil are very similar in terms of their uses and nutritional benefits. 

Cold-pressed avocado oil is unrefined and retains some of the flavour and colour of the fruit, leaving it with a greenish hue, similar to extra virgin olive oil. Avocado oil nutrition facts include: 

  • Calories: 124
  • Protein: 0 grams
  • Fat: 14 grams
  • Carbohydrates: 0 grams
  • Fibre: 0 grams
  • Sugar: 0 grams

Avocado oil is a good source of:

  • Oleic Acid
  • Vitamin E
  • Monounsaturated fat

Additionally, a great source of lutein is avocado oil. A type of vitamin known as a carotenoid, lutein is present in certain plants as the yellow, orange, and red pigments that give fruits and vegetables their colours.

How much to eat avocado daily?

Avocados are a massive supply of beneficial monounsaturated fat, which increases satisfaction and makes it more difficult to overeat. Therefore, we think that eating half one avocado each day is reasonable.


Avocados are remarkably nutrient-dense and exceptionally high in fibre, vitamin B6, vitamin C, potassium, vitamin E, folate, and copper.

Regular consumption of avocados may improve health in a number of ways, including preventing heart disease, enhancing the quality of one’s diet overall, increasing satiety, and enhancing intestinal health. They are also tasty and versatile.