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Not so long ago, avocados were considered exotic, but today you can buy it in almost any supermarket. The popularity of this product is growing – it is loved by athletes and adherents of proper nutrition. But not everyone knows how many calories are in an avocado, what vitamins and minerals it is rich in. We talk about the nutritional value of this fruit (and avocado is a fruit) and its benefits for the body.
How many calories in 100 grams of avocado
On average, the calorie content of an avocado is approximately 200 kcal per 100 g. But there is a dependence on the size, variety and place of cultivation. Although avocado fruits are high in calories, they are also recommended during diets. This fruit contains polyunsaturated acids, due to which weight is normalized.
| Caloric value | 160-220 kcal |
| Water | 73,0 g |
Chemical composition of avocado
Avocado has a high nutritional value and a rich chemical composition. 100 g of the product contains about 73 g of water and almost 7 g of fiber, which has a positive effect on the gastrointestinal tract.
Vitamins in 100 g of avocado
| Quantity | Percentage of Daily Value | |
| A | 7 μg | 0,8% |
| B1 | 0,1 mg | 5,6% |
| B2 | 0,1 mg | 10% |
| B3 | 1,7 mg | 10,9% |
| B4 | 14,2 mg | 2,8% |
| B5 | 1,4 mg | 27,8% |
| B6 | 0,3 mg | 19,8% |
| B9 | 81 μg | 20,3% |
| C | 10 mg | 11,1% |
| E | 2,1 mg | 14,2% |
| К | 21 μg | 17,5% |
| Beta-carotene | 62 μg | 1,2% |
| Alpha carotene | 24 μg | 0,5% |
Minerals in 100 g of avocado
| Quantity | Percentage of Daily Value | |
| Hardware | 0,6 mg | 5,5% |
| potassium | 485 mg | 10,3% |
| Calcium | 12 mg | 1,2% |
| Magnesium | 29 mg | 7,3% |
| Manganese | 0,1 mg | 6,2% |
| Copper | 0,2 mg | 21,1% |
| Sodium | 7 mg | 0,5% |
| Selenium | 0,4 μg | 0,7% |
| Phosphorus | 52 mg | 7,4% |
| Fluorine | 7 μg | 0,2% |
| Zinc | 0,6 mg | 5,8% |
Avocado nutritional value
Avocados are rich in vitamins and minerals. The fruit contains a large amount of fat-soluble vitamins: A, E, K, alpha-carotene and beta-carotene, as well as water-soluble vitamins of groups B and C.
Avocado pulp is rich in minerals: potassium, phosphorus, magnesium, calcium, etc. Due to this composition, this fruit is considered one of the most useful foods. Its regular use strengthens the immune system, reduces the risk of cardiovascular disease and slows down aging.
BJU table
For the healthy functioning of the body, it is important to eat proteins, fats and carbohydrates (BJU). Proteins are needed for muscle building and cell growth, fats for keeping the brain and other body systems working, and carbohydrates for energy. 100 grams of avocado contains 2,2% of the daily requirement of protein, almost 22% of fat and 2,8% of carbohydrates.
BJU indicators in 100 g of avocado
| Quantity | Percentage of Daily Value | |
| Proteins | 2 g | 2,2% |
| Fats | 16 g | 21,9% |
| Carbohydrates | 8,5 g | 2,8% |
Proteins in 100 g of avocado
| Quantity | Percentage of Daily Value | |
| Essential Amino Acids | 0,61 g | 2,8% |
| Replaceable amino acids | 0,98 g | 1,7% |
Fats in 100 g of avocado
| Quantity | Percentage of Daily Value | |
| Unsaturated fatty acids | 11,681 g | 28,2% |
| Omega-3 | 0,085 g | 11,1% |
| Omega-6 | 1,577 g | 18,4% |
| Saturated fatty acids | 2,143 g | 9,7% |
Carbohydrates in 100 g of avocado
| Quantity | |
| Mono – and disaccharides | 0,66 g |
| Glucose | 0,37 g |
| fructose | 0,12 g |
| sucrose | 0,06 g |
| Starch | 0,11 g |
| Fibre | 6,7 g |
Expert Opinion
Nutritionist, founder of the Center for Distance Education “School of Nutritionists”, the University of Personalized Dietetics and Nutrition, and the social project “Healthy Generation” Ksenia Pustovaya:
– Despite the fact that the taste of avocado resembles a vegetable, it belongs to the fruit. Only the pulp of the fruit can be eaten, the rest of this plant is considered poisonous. The benefits of avocados are due to the high content of nutrients, for example: B vitamins, vitamins A, C, E, K, folic acid, minerals and trace elements.
Council
Do not eat unripe avocados, as they contain persin. This substance contributes to the accumulation of fluid in the body and can cause swelling, choking and vomiting.
Popular questions and answers
Readers’ questions about avocados are answered by our experts: nutritionists Ksenia Pustovaya and Olga Yusupova.