OpenNutrition

AboutDownload
Avocado

Avocado

EverydayFresh

Avocado is a single-seeded berry fruit recognized for its rich, creamy texture and high concentration of heart-healthy monounsaturated fats. Unlike most fruits, it provides substantial dietary fiber and more potassium per serving than bananas, while its mild, nutty flavor profile makes it versatile for both savory and sweet dishes. The flesh remains firm when unripe but develops a buttery consistency at peak ripeness, ideal for spreads, salads, and traditional preparations like guacamole.

Macro Impact

A 1/2 avocado serving contains 104 calories, 1g protein, 6g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 104 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1/2 avocado (68 g)
Amount per serving
Calories104
% Daily Value*
Total Fat10g
13%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat6g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate6g
2%
Dietary Fiber4g
16%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium8mg
1%
Iron0.4mg
2%
Potassium315mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
4 / 28 g
16%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
10 / 78 g
13%
Monounsaturated
6 / 31 g
20%
Polyunsaturated
1 / 23 g
5%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
5%
Omega 9
6 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
4%
Tryptophan
0 / 0 g
5%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
4 / 30 mcg
12%
Cobalamin, B12
0 / 2 mcg
0%
Folate
60 / 400 mcg
15%
Vitamin A
7 / 800 mcg
1%
Vitamin C
5 / 83 mg
6%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
9%
Vitamin K
13 / 105 mcg
12%
Minerals
Calcium
8 / 1k mg
1%
Copper
0 / 1 mg
17%
Iron
0 / 13 mg
3%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
6%
Phosphorous
34 / 700 mg
5%
Potassium
315 / 3k mg
11%
Selenium
0 / 55 mcg
0%
Sodium
4 / 2.3k mg
0%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
1 / 45 mcg
2%
Iodine
0 / 150 mcg
0%
Chlorine
20 / 2.3k mg
1%
Other
Ethyl Alcohol
0 g
Water
50 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Avocados, raw, all commercial varieties. USDA Standard Reference, Legacy. Food ID 171705.
  2. 2.Avocado, raw, all commercial varieties. Canadian Nutrient File. Food ID 1511.
  3. 3.Avocado, raw. Frida. Public Food Key 616.
  4. 4.Avocado, raw. Australian Nutrient Database. Public Food Key F000162.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC