Avocado Nutrition Facts and Health Benefits

Avocado (Wikipedia Image)Avocado (Persea americana) is a flowering plant of the Laurel family (Lauraceae), where camphor, cinnamon, bay laurel, and spicebush belong. It is native tree of Mexico, Central America, South America, Mexico and the Caribbean, but it is now cultivated in all tropical regions of the world and in some temperate regions. It produces an edible, egg-shaped fruit (also called avocado) that contains a large seed. There are various avocado varieties: Hass, Gwen, Pinkerton, Reed, Bacon, Ettinger, Fuerte, Sharwil, Zutano, and Spinks.

Avocado fruit is among the most favorite fruits, although some people don’t like its “exotic” taste. It is avoided by some health-conscious people because of its high-fat content. Nevertheless, avocado is claimed by health experts as one of the most nutritious fruits in the world. The table below proves this claim. The table shows that avocado contains carbohydrates, minerals, vitamins, fibers, and lipids.

Refuse: 26%  (Seed and skin)
Scientific Name: Persea americana (All Commercial Varieties)
NDB No: 9037 (Nutrient values and weights are for edible portion)

Reference: USDA National Nutrient Database for Standard Reference, Release 22 (2009)


Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
Proximates
Water
g
73.23
40
1.898
Energy
kcal
160
0
Energy
kJ
670
0
Protein
g
2.00
34
0.136
Total lipid (fat)
g
14.66
35
0.542
Ash
g
1.58
34
0.118
Carbohydrate, by difference
g
8.53
0
Fiber, total dietary
g
6.7
27
0.879
Sugars, total
g
0.66
12
0.019
Minerals
Calcium, Ca
mg
12
29
0.583
Iron, Fe
mg
0.55
29
0.105
Magnesium, Mg
mg
29
17
1.542
Phosphorus, P
mg
52
16
1.622
Potassium, K
mg
485
29
31.316
Sodium, Na
mg
7
23
1.173
Zinc, Zn
mg
0.64
17
0.029
Copper, Cu
mg
0.190
17
0.039
Manganese, Mn
mg
0.142
17
0.007
Fluoride, F
mcg
7.0
9
Selenium, Se
mcg
0.4
5
0.068
Vitamins
Vitamin C, total ascorbic acid
mg
10.0
20
0.505
Thiamin
mg
0.067
16
0.002
Riboflavin
mg
0.130
16
0.008
Niacin
mg
1.738
16
0.081
Pantothenic acid
mg
1.389
16
0.301
Vitamin B-6
mg
0.257
15
0.046
Folate, total
mcg
81
24
10.343
Folic acid
mcg
0
0
Folate, food
mcg
81
24
10.343
Folate, DFE
mcg_DFE
81
0
Choline, total
mg
14.2
0
Betaine
mg
0.7
2
Vitamin B-12
mcg
0.00
0
Vitamin B-12, added
mcg
0.00
0
Vitamin A, RAE
mcg_RAE
7
0
Retinol
mcg
0
0
Carotene, beta
mcg
62
33
7.715
Carotene, alpha
mcg
24
31
11.540
Cryptoxanthin, beta
mcg
28
29
16.722
Vitamin A, IU
IU
146
0
Lycopene
mcg
0
7
0.000
Lutein + zeaxanthin
mcg
271
16
16.660
Vitamin E (alpha-tocopherol)
mg
2.07
23
0.214
Vitamin E, added
mg
0.00
0
Tocopherol, beta
mg
0.05
10
0.009
Tocopherol, gamma
mg
0.33
19
0.114
Tocopherol, delta
mg
0.02
10
0.004
Vitamin D (D2 + D3)
mcg
0.0
0
Vitamin D
IU
0
0
Vitamin K (phylloquinone)
mcg
21.0
8
0.766
Lipids
Fatty acids, total saturated
g
2.126
0
4:0
g
0.000
0
6:0
g
0.000
0
8:0
g
0.001
7
0.001
10:0
g
0.000
8
0.000
12:0
g
0.000
8
0.000
14:0
g
0.000
8
0.000
15:0
g
0.000
8
0.000
16:0
g
2.075
8
0.104
17:0
g
0.000
8
0.000
18:0
g
0.049
8
0.005
20:0
g
0.000
8
0.000
22:0
g
0.000
8
0.000
24:0
g
0.000
4
0.000
Fatty acids, total monounsaturated
g
9.799
0
14:1
g
0.000
8
0.000
15:1
g
0.000
8
0.000
16:1 undifferentiated
g
0.698
8
0.039
17:1
g
0.010
8
0.001
18:1 undifferentiated
g
9.066
8
0.474
20:1
g
0.025
8
0.002
22:1 undifferentiated
g
0.000
4
0.000
Fatty acids, total polyunsaturated
g
1.816
0
18:2 undifferentiated
g
1.674
8
0.063
18:3 undifferentiated
g
0.125
0
18:3 n-3 c,c,c (ALA)
g
0.111
4
0.007
18:3 n-6 c,c,c
g
0.015
4
0.000
18:4
g
0.000
4
0.000
20:2 n-6 c,c
g
0.000
8
0.000
20:3 undifferentiated
g
0.016
8
0.002
20:4 undifferentiated
g
0.000
8
0.000
20:5 n-3 (EPA)
g
0.000
4
0.000
22:5 n-3 (DPA)
g
0.000
4
0.000
22:6 n-3 (DHA)
g
0.000
4
0.000
Cholesterol
mg
0
0
Stigmasterol
mg
2
6
0.000
Campesterol
mg
5
6
0.196
Beta-sitosterol
mg
76
6
5.583

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