Avocado of these larger varieties seem to have lost favor, since they are not as tasty as the Haas.
Avocado
About Avocado:
Unlike most other fruits and vegetables, which are relatively low in calories, avocados are high in calories because of their mono-unsaturated fat content. They can be cut in half and eaten out of the “shell”, cut on salads, made into dips, or sliced and used in sandwiches. Choose avocados that are firm or slightly soft to the touch, but free of depressions. When avocados are ripe, they are slightly soft to the touch. They will ripen on the kitchen countertop; and when ripe, they can be stored for a few days in the refrigerator. See the nutritional chart below.
Previous Fruit: http://veganvenue.org/apricots-dried/
Next Fruit: http://veganvenue.org/avocado-haas/
Avocados, raw, all commercial varieties (1)
Refuse: 26% (Seed and skin)
Scientific Name: Persea americana
NDB No: 09037 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, pureed ——- 230g |
|---|---|---|---|---|---|
Proximates |
|||||
| Water |
g
|
73.23
|
40
|
1.898
|
168.43
|
| Energy |
kcal
|
160
|
0
|
368
|
|
| Energy |
kj
|
670
|
0
|
1541
|
|
| Protein |
g
|
2.00
|
34
|
0.136
|
4.60
|
| Total lipid (fat) |
g
|
14.66
|
35
|
0.542
|
33.72
|
| Ash |
g
|
1.58
|
34
|
0.118
|
3.63
|
| Carbohydrate, by difference |
g
|
8.53
|
0
|
19.62
|
|
| Fiber, total dietary |
g
|
6.7
|
27
|
0.879
|
15.4
|
| Sugars, total |
g
|
0.66
|
12
|
0.019
|
1.52
|
| Sucrose |
g
|
0.06
|
10
|
0.037
|
0.14
|
| Glucose (dextrose) |
g
|
0.37
|
10
|
0.03
|
0.85
|
| Fructose |
g
|
0.12
|
10
|
0.016
|
0.28
|
| Lactose |
g
|
0.00
|
10
|
0
|
0.00
|
| Maltose |
g
|
0.00
|
10
|
0
|
0.00
|
| Galactose |
g
|
0.10
|
8
|
0.014
|
0.23
|
| Starch |
g
|
0.11
|
4
|
0
|
0.25
|
Minerals |
|||||
| Calcium, Ca |
mg
|
12
|
29
|
0.583
|
28
|
| Iron, Fe |
mg
|
0.55
|
29
|
0.105
|
1.27
|
| Magnesium, Mg |
mg
|
29
|
17
|
1.542
|
67
|
| Phosphorus, P |
mg
|
52
|
16
|
1.622
|
120
|
| Potassium, K |
mg
|
485
|
29
|
31.316
|
1116
|
| Sodium, Na |
mg
|
7
|
23
|
1.173
|
16
|
| Zinc, Zn |
mg
|
0.64
|
17
|
0.029
|
1.47
|
| Copper, Cu |
mg
|
0.190
|
17
|
0.039
|
0.437
|
| Manganese, Mn |
mg
|
0.142
|
17
|
0.007
|
0.327
|
| Fluoride, F |
mcg
|
7.0
|
9
|
16.1
|
|
| Selenium, Se |
mcg
|
0.4
|
5
|
0.068
|
0.9
|
Vitamins in Avocado
|
|||||
| Vitamin C, total ascorbic acid |
mg
|
10.0
|
20
|
0.505
|
23.0
|
| Thiamin |
mg
|
0.067
|
16
|
0.002
|
0.154
|
| Riboflavin |
mg
|
0.130
|
16
|
0.008
|
0.299
|
| Niacin |
mg
|
1.738
|
16
|
0.081
|
3.997
|
| Pantothenic acid |
mg
|
1.389
|
16
|
0.301
|
3.195
|
| Vitamin B-6 |
mg
|
0.257
|
15
|
0.046
|
0.591
|
| Folate, total |
mcg
|
81
|
24
|
10.343
|
186
|
| Folic acid |
mcg
|
0
|
0
|
0
|
|
| Folate, food |
mcg
|
81
|
24
|
10.343
|
186
|
| Folate, DFE |
mcg_DFE
|
81
|
0
|
186
|
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
0.00
|
|
| Vitamin A, IU |
IU
|
146
|
0
|
336
|
|
| Vitamin A, RAE |
mcg_RAE
|
7
|
0
|
16
|
|
| Retinol |
mcg
|
0
|
0
|
0
|
|
| Vitamin E (alpha-tocopherol) |
mg
|
2.07
|
23
|
0.214
|
4.76
|
| Vitamin E, added |
mg
|
0.00
|
0
|
0.00
|
|
| Tocopherol, beta |
mg
|
0.05
|
10
|
0.009
|
0.12
|
| Tocopherol, gamma |
mg
|
0.33
|
19
|
0.114
|
0.76
|
| Tocopherol, delta |
mg
|
0.02
|
10
|
0.004
|
0.05
|
| Vitamin K (phylloquinone) |
mcg
|
21.0
|
8
|
0.766
|
48.3
|
Lipids in Avocado
|
|||||
| Fatty acids, total saturated |
g
|
2.126
|
0
|
4.890
|
|
| 4:0 |
g
|
0.000
|
0
|
0.000
|
|
| 6:0 |
g
|
0.000
|
0
|
0.000
|
|
| 8:0 |
g
|
0.001
|
7
|
0.001
|
0.002
|
| 10:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 12:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 14:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 15:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 16:0 |
g
|
2.075
|
8
|
0.104
|
4.773
|
| 17:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 18:0 |
g
|
0.049
|
8
|
0.005
|
0.113
|
| 20:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 22:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 24:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| Fatty acids, total monounsaturated |
g
|
9.799
|
0
|
22.538
|
|
| 14:1 |
g
|
0.000
|
8
|
0
|
0.000
|
| 15:1 |
g
|
0.000
|
8
|
0
|
0.000
|
| 16:1 undifferentiated |
g
|
0.698
|
8
|
0.039
|
1.605
|
| 17:1 |
g
|
0.010
|
8
|
0.001
|
0.023
|
| 18:1 undifferentiated |
g
|
9.066
|
8
|
0.474
|
20.852
|
| 20:1 |
g
|
0.025
|
8
|
0.002
|
0.058
|
| 22:1 undifferentiated |
g
|
0.000
|
4
|
0
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
1.816
|
0
|
4.177
|
|
| 18:2 undifferentiated |
g
|
1.674
|
8
|
0.063
|
3.850
|
| 18:3 undifferentiated |
g
|
0.125
|
0
|
0.287
|
|
| 18:3 n-3 c,c,c |
g
|
0.111
|
4
|
0.007
|
0.255
|
| 18:3 n-6 c,c,c |
g
|
0.015
|
4
|
0
|
0.034
|
| 18:4 |
g
|
0.000
|
4
|
0
|
0.000
|
| 20:2 n-6 c,c |
g
|
0.000
|
8
|
0
|
0.000
|
| 20:3 undifferentiated |
g
|
0.016
|
8
|
0.002
|
0.037
|
| 20:4 undifferentiated |
g
|
0.000
|
8
|
0
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
0
|
|
| Stigmasterol |
mg
|
2
|
6
|
0
|
5
|
| Campesterol |
mg
|
5
|
6
|
0.196
|
12
|
| Beta-sitosterol |
mg
|
76
|
6
|
5.583
|
175
|
Amino acids |
|||||
| Tryptophan |
g
|
0.025
|
0
|
0.058
|
|
| Threonine |
g
|
0.073
|
0
|
0.168
|
|
| Isoleucine |
g
|
0.084
|
0
|
0.193
|
|
| Leucine |
g
|
0.143
|
0
|
0.329
|
|
| Lysine |
g
|
0.132
|
0
|
0.304
|
|
| Methionine |
g
|
0.038
|
0
|
0.087
|
|
| Cystine |
g
|
0.027
|
0
|
0.062
|
|
| Phenylalanine |
g
|
0.232
|
0
|
0.534
|
|
| Tyrosine |
g
|
0.049
|
0
|
0.113
|
|
| Valine |
g
|
0.107
|
0
|
0.246
|
|
| Arginine |
g
|
0.088
|
0
|
0.202
|
|
| Histidine |
g
|
0.049
|
0
|
0.113
|
|
| Alanine |
g
|
0.109
|
0
|
0.251
|
|
| Aspartic acid |
g
|
0.236
|
0
|
0.543
|
|
| Glutamic acid |
g
|
0.287
|
0
|
0.660
|
|
| Glycine |
g
|
0.104
|
0
|
0.239
|
|
| Proline |
g
|
0.098
|
0
|
0.225
|
|
| Serine |
g
|
0.114
|
0
|
0.262
|
|
Other |
|||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
0.0
|
|
| Caffeine |
mg
|
0
|
0
|
0
|
|
| Theobromine |
mg
|
0
|
0
|
0
|
|
| Carotene, beta |
mcg
|
62
|
33
|
7.715
|
143
|
| Carotene, alpha |
mcg
|
24
|
31
|
11.54
|
55
|
| Cryptoxanthin, beta |
mcg
|
28
|
29
|
16.722
|
64
|
| Lycopene |
mcg
|
0
|
7
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
271
|
16
|
16.66
|
623
|
Footnotes:
1 Based on 86% California and 14% Florida varieties.
USDA National Nutrient Database for Standard Reference, Release 19 (2006)
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