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Avocado (Raw) Calories
Rich in potassium and healthy fats, source of fiber
CALORIES
GI
POTASSIUM
FIBER
Avocado (Raw) Nutrition Facts
Selected: 100 g
160
KCAL / 100G
Carbs
8.5g
· 20%
Protein
2g
· 5%
Fat
14.7g
· 75%
Fiber
6.7g
Avocado (Raw) 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 (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Avocado (Raw) 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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Avocado (Raw) 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 (Raw) Fat Profile
SATURATED
2.13g
MONOUNSATURATED
9.8g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
Foods Similar to Avocado (Raw)
Avocado (Raw) — Frequently Asked Questions
How can I keep a cut avocado from turning brown?
Brush the cut surface with a little lemon or lime juice and store it with minimal air exposure. The pit alone does not prevent browning; limiting contact with oxygen matters most.
Should avocado be stored on the counter or in the fridge?
Unripe avocados do best at room temperature until they soften. Once ripe, refrigeration helps slow further ripening and can give you a bit more time to use them.
Can raw avocado be frozen?
Yes, especially when mashed with a little citrus juice to help protect color and flavor. After thawing, the texture is softer, so it works best in smoothies, dips, or spreads rather than slices.
Is avocado better before or after a workout?
Because it is relatively high in fat, it may feel heavy right before intense exercise. It often works better after training or as part of a meal eaten well before activity.
What foods pair well with avocado for a more balanced meal?
Avocado pairs well with eggs, beans, fish, yogurt, or whole grains because those foods add protein and make the meal more complete. It also works with vegetables to add creaminess and improve satisfaction.
Does avocado help with weight loss?
No single food causes weight loss on its own. Avocado can support fullness because it contains both fat and fibre, but overall eating pattern and portion control still matter most.
Is avocado a good substitute for butter or mayonnaise?
Often yes, especially in sandwiches, toast, and dressings where you want creaminess. The flavor is different, but it can replace some spreads while adding fibre along with fat.
Why does avocado sometimes taste bitter or bland?
An underripe avocado can taste bland and feel firm, while an overripe or damaged one may develop off flavors. If the flesh is stringy, very brown, or smells unpleasant, quality has likely declined.
Who should be careful with avocado?
People with avocado allergy or latex-fruit syndrome may react to it and should avoid it if advised by a clinician. Anyone making major diet changes while on medication should also check with their healthcare professional.
Does cooking avocado destroy its nutrition?
Not completely, but heat can change its texture, flavor, and some heat-sensitive compounds. That is why avocado is most often used raw or added at the end of cooking rather than heavily cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.