Avocado Nutritional Info


Avocado, also called as alligator pears due to their shape and color of skin. Originated from Puebla, center-east of of Mexico and now are being planted in the tropical climates all around the world.

Avocado is the fruit in pear-shaped, egg-shaped or spherical from the tree of Persea americana that can grow up to 69ft. Avocado available in the market through out the year.

Avocado is very valuable and health-promoting fact fruits.

Avocado Health Benefits:

  • Rich in monounsaturated fats and polyunsaturated fats.

  • Cholesterol free.

  • High fiber - 75% insoluble fiber and 25% soluble fiber fiber.

  • Rich in Vitamin A, B, E as well as K.

  • Potassium contains in Avocados is 60% higher then the amount found in bananas.

  • Lower body mass index.

  • Provide excellent carotenoid antioxidants such as alpha-carotene, beta-carotene, beta-cryptoxanthin, chrysanthemaxanthin, lutein, neochrome, neoxanthin, violaxanthin, zeaxanthin.

  • Carotenoid lutein is protecting us to against macular degeneration as well as cataracts.

  • Oleic acid in Avocados help to support our heart and blood vessels. It may also reduce the risk of breast cancer.

  • Rich in folate that helps to prevent stokes.

  • Increase the body absorption of certain nutrients. A research shown that the level of caratenoid absorbed by human body is 5 times more when the salad is added with Avocados.

Avocado Nutritional Facts:


100gm raw avocado
Calories 160 kcal
Total Fat 15g
Carbohydrate 9gm
Dietary Fiber 7gm
Sugar 1gm
Saturated Fat 2.1gm
Monounsaturated Fat 9.8gm
Polyunsaturated Fat 1.8gm
Total Omega-3 Fatty Acids 110mg
Total Omega-6 Fatty Acids 1689mg
Protein 2.0gm
Vitamin A 146IU
Vitamin C 10mg
Vitamin E 2.1mcg
Vitamin K 21mcg
Vitamin B6 0.3mg
Naicin 1.7mg
Folate 81mcg
Pantothenic Acid 1.4mg
Choline 14.2mg
Betain 0.7mg
Calcium 12mg
Iron 0.5mg
Magnesium 29mg
Phosphorus 52mg
Potassium 458mg
Sodium 7gm
Zinc 0.6mg
Copper 0.2mg
Manganese 0.1mg
Selenium 0.4mcg
Fluoride 7mcg





Tips of Selection:

  • The color of skin does not guaranty the ripeness of avocado. Choose the avocados that are yield to gentle pressure.

  • Do not buy the avocados that the skin had changed to dark color.

  • Free from cracks, soft spots or sunken spots.

  • Buy avocados when they are hard and firm. Let the avocados ripe in room temperature.

Tips of Serving Avocado:

  • When avocado is just riped, it taste buttery and mild flavor.

  • Cut the Avocado in half lengthwise, add some concentrate milk in the halved avocados and eat them by just using a spoon.

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