USDA reference food

Avocado, for use on a sandwich

Per 100 g, avocado, for use on a sandwich has 160 calories, 2g of protein, 15g of fat and 7g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2710248). It is one of 6 USDA descriptions of avocados.

FoodData Central 2710248, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories160

% Daily Value*

Total Fat 15g19%

Saturated Fat 2g11%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 5mg0%

Total Carbohydrate 9g3%

Dietary Fiber 7g24%

Total Sugars <1g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 10mg1%

Iron 0.6mg3%

Potassium 490mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 2g; more than 23% of 8,218 USDA reference foods
Calories per 100 g: 160; more than 45% of reference foods
Fiber per 100 g: 6.7g; more than 92% of reference foods

What a portion gives you

Fiber 7g24%

Protein 2g4%

Potassium 490mg10%

Calcium 10mg1%

Iron 0.6mg3%

Sodium 5mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2710248); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper0.2 mg in 100 g (100 g), 21% of the Daily Value
Folate81 µg DFE in 100 g (100 g), 20% of the Daily Value
Vitamin K21 µg in 100 g (100 g), 18% of the Daily Value
Vitamin B60.3 mg in 100 g (100 g), 15% of the Daily Value
Vitamin E2.1 mg in 100 g (100 g), 14% of the Daily Value
Vitamin C10 mg in 100 g (100 g), 11% of the Daily Value
Niacin1.7 mg in 100 g (100 g), 11% of the Daily Value
Riboflavin0.1 mg in 100 g (100 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2710248), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 20% carbohydrate, 76% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	160	45%
Protein	2.00 g	23%
Total fat	14.7 g	77%
Carbohydrate	8.53 g	52%
Fiber	6.70 g	92%
Total sugars	0.66 g	44%
Sodium	7.00 mg	15%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.00 g	2.00 g	4%
Total lipid (fat)	14.7 g	14.7 g	19%
Carbohydrate, by difference	8.53 g	8.53 g	3%
Energy	160 kcal	160 kcal
Alcohol, ethyl	0 g	0 g
Water	73.2 g	73.2 g
Total Sugars	0.66 g	0.66 g
Fiber, total dietary	6.70 g	6.70 g	24%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	2.13 g	2.13 g	11%
Fatty acids, total monounsaturated	9.80 g	9.80 g
Fatty acids, total polyunsaturated	1.82 g	1.82 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	12.0 mg	12.0 mg	1%
Iron, Fe	0.55 mg	0.55 mg	3%
Magnesium, Mg	29.0 mg	29.0 mg	7%
Phosphorus, P	52.0 mg	52.0 mg	4%
Potassium, K	485 mg	485 mg	10%
Sodium, Na	7.00 mg	7.00 mg	0%
Zinc, Zn	0.64 mg	0.64 mg	6%
Copper, Cu	0.19 mg	0.19 mg	21%
Selenium, Se	0.40 µg	0.40 µg	1%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	7.00 µg	7.00 µg	1%
Carotene, beta	62.0 µg	62.0 µg
Carotene, alpha	24.0 µg	24.0 µg
Vitamin E (alpha-tocopherol)	2.07 mg	2.07 mg	14%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	28.0 µg	28.0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	271 µg	271 µg
Vitamin C, total ascorbic acid	10.0 mg	10.0 mg	11%
Thiamin	0.067 mg	0.067 mg	6%
Riboflavin	0.13 mg	0.13 mg	10%
Niacin	1.74 mg	1.74 mg	11%
Vitamin B-6	0.26 mg	0.26 mg	15%
Folate, total	81.0 µg	81.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	14.2 mg	14.2 mg	3%
Vitamin K (phylloquinone)	21.0 µg	21.0 µg	18%
Folic acid	0 µg	0 µg
Folate, food	81.0 µg	81.0 µg
Folate, DFE	81.0 µg	81.0 µg	20%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0.0010 g	0.0010 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	2.08 g	2.08 g
SFA 18:0	0.049 g	0.049 g
MUFA 18:1	9.07 g	9.07 g
PUFA 18:2	1.67 g	1.67 g
PUFA 18:3	0.13 g	0.13 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.70 g	0.70 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.025 g	0.025 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2710248: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat avocados

USDA lists 6 preparations of avocados. The avocados page puts them side by side, per 100 g and per portion.

Compare every avocados preparation

Next questions

Foods high in fibermore fiber per 100 g than 92% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov