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Avocado (peeled, seedless) Calories
Rich in healthy fats, fiber, vitamin E and potassium
CALORIES
GI
POTASSIUM
FIBER
Avocado (peeled, seedless) Nutrition Facts
Selected: 100 g
160
KCAL / 100G
Carbs
8.5g
· 20%
Protein
2g
· 5%
Fat
14.7g
· 75%
Fiber
6.7g
Avocado (peeled, seedless) 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 (peeled, seedless) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Avocado (peeled, seedless) Processed?
NOVA 2
Minimally Processed
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 (peeled, seedless) Contain Allergens?
No known major allergens
Which Diets Is Avocado (peeled, seedless) 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 (peeled, seedless) Fat Profile
SATURATED
2.13g
MONOUNSATURATED
9.8g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
Foods Similar to Avocado (peeled, seedless)
Avocado (peeled, seedless) — Frequently Asked Questions
Why does cut avocado turn brown, and how can I prevent it?
The cut flesh browns when it is exposed to oxygen. Lemon or lime juice and an airtight cover slow this process.
How can I tell whether an avocado is ripe?
A ripe avocado usually yields slightly to gentle pressure without feeling mushy. If the area under the stem cap is green, it is generally in good condition; brown underneath can indicate internal browning.
How long does avocado keep in the fridge?
Keep firm avocados at room temperature until ripe, then refrigerate them. Cut avocado is best used within 1–2 days when covered tightly with a little lemon juice.
Can avocado be frozen?
Yes. Freeze ripe avocado as a mash or in pieces, ideally with lemon juice to limit browning; after thawing, its texture is softer, so it works best in smoothies, dips, and sauces.
How can I ripen an avocado faster?
Leave it at room temperature away from direct sunlight. Placing it in a paper bag with a banana or apple can speed ripening because these fruits release ethylene gas.
What are some ways to eat avocado besides on toast?
Add it to salads, egg dishes, grain bowls, soups, or smoothies. Mashed avocado also makes a creamy base for dips and dressings with citrus, herbs, or yogurt.
Is it useful to eat avocado with lemon?
Lemon helps preserve avocado's color and brightens its flavor. Its vitamin C can support absorption of plant-based iron from other foods in the meal, although avocado itself is not a major iron source.
Can avocado replace olive oil?
Both provide mostly unsaturated fats, but they serve different culinary roles. Avocado adds bulk and a creamy texture, while olive oil is more convenient for cooking and dressing salads.
Is avocado better before or after a workout?
Because it is rich in fat and fiber, avocado may feel heavy immediately before exercise for some people. After training, it can be part of a balanced meal that also includes a protein source and carbohydrate-rich food.
Who should be cautious with avocado?
Some people with latex allergy may also react to avocado, known as latex-fruit syndrome. People on potassium-restricted diets for kidney disease, or those taking blood-thinning medication, should seek individualized advice from a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.