Avocados, raw, all commercial varieties

Plant foods · Fruits · All fruits

g
Macronutrients 51 / 100 How is this scored?

Composition

Energy

Protein 2.0 g · 8 kcal/100g
Fat 14.7 g · 132 kcal/100g
Carbs 8.5 g · 34 kcal/100g
Fiber 6.7 g
Water 73 g
Total energy 160 kcal

Energy is predominantly from fat (76%); EFSA recommends 20–35% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
14.7g
Saturated
2.1g
Monounsat.
9.8g
Polyunsat.
1.8g
Omega-3
0.11g
Omega-6
1.67g

Saturated fat is 12.0% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 15.1 (target ≤ 4).

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 50 / 100 How is this scored?

Vitamins

Vitamin A 7 µg
Vitamin C 10.0 mg
Vitamin D 0.0 µg
Vitamin E 2.1 mg
Vitamin K 21 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.13 mg
Niacin (B3) 1.7 mg
Pantothenic (B5) 1.4 mg
Vitamin B6 0.26 mg
Folate (B9) 81 µg
Vitamin B12 0.00 µg

Minerals

Calcium 12 mg
Iron 0.6 mg
Magnesium 29 mg
Phosphorus 52 mg
Potassium 485 mg
Sodium 7 mg
Zinc 0.6 mg
Copper 0.19 mg
Manganese 0.14 mg
Selenium 0.4 µg

Notable source of Folate (B9) (40% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.