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Avocado (medium) Calories
Source of healthy fats, fiber, vitamin E and potassium
CALORIES
GI
POTASSIUM
FIBER
Avocado (medium) Nutrition Facts
Selected: 100 g
160
KCAL / 100G
Carbs
8.5g
· 20%
Protein
2g
· 5%
Fat
14.7g
· 75%
Fiber
6.7g
Avocado (medium) Vitamins & Minerals
Vitamins
B5
1.39mg · 28% DV
Folate
81µg · 20% DV
Vitamin K
21µg · 18% DV
B6
0.26mg · 15% DV
Minerals
Potassium ⭐
485mg · 14% DV
Zinc
1mg · 9% DV
Magnesium
29mg · 7% DV
Phosphorus
52mg · 7% DV
Avocado (medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Avocado (medium) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Avocado (medium) Contain Allergens?
No known major allergens
Which Diets Is Avocado (medium) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Avocado (medium) Fat Profile
SATURATED
2.13g
MONOUNSATURATED
9.8g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
Foods Similar to Avocado (medium)
Avocado (medium) — Frequently Asked Questions
How can I stop a cut avocado from turning brown so quickly?
Avocado browns when the cut surface is exposed to air. Lemon or lime juice, tight wrapping, and refrigeration help slow this down.
Should I store avocado on the counter or in the fridge?
Keep firm avocados at room temperature until they ripen. Once ripe, refrigerate them to slow further softening and use them within a few days.
Can avocado be frozen?
Yes, especially mashed avocado with a little lemon or lime juice. After thawing, the texture is softer, so it works best in spreads, dips, and smoothies rather than neat slices.
Is avocado a good breakfast food?
Yes, especially when paired with protein-rich foods like eggs, yogurt, or cottage cheese. That makes the meal more balanced and usually more filling than avocado on its own.
Is avocado better before or after a workout?
Because it is rich in fat, avocado may feel heavy right before intense exercise for some people. It often fits better in a meal farther from training or after exercise alongside protein and carbohydrate foods.
Can avocado replace butter or mayo?
Often yes, as a spread in sandwiches, toast, or wraps. It gives a creamy texture, but the flavor is fresher and less salty, so the result will not taste exactly the same.
What foods pair well with avocado?
Avocado works well with eggs, tomatoes, beans, whole grains, fish, and leafy greens. These combinations can make a meal more satisfying and nutritionally balanced.
Is it okay to eat avocado every day?
For many people, yes, if it fits their overall diet and portion habits. Since avocado is energy-dense, daily intake is best balanced with the rest of the day's foods.
Can you eat the avocado pit or skin?
No, the edible part is the soft flesh inside. The pit and skin are not typically eaten.
Who should be careful with avocado?
People with avocado allergy or latex-fruit syndrome may react to it. Anyone on a medically managed diet or taking blood-thinning medication should ask their clinician before making major diet changes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.