USDA reference food · Fruits and Fruit Juices
Avocados, raw, all commercial varieties
1 NLEA Serving of avocados, raw, all commercial varieties (50 g) has 80 calories, 1g of protein, 7g of fat and 3g of fiber (USDA FoodData Central, SR Legacy, FDC 171705). It is one of 6 USDA descriptions of avocados.
FoodData Central 171705, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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 (SR Legacy), 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
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 171705); FDA Daily Values, 21 CFR 101.9.
Also rich in
Source: USDA FoodData Central (FDC 171705), 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 (119)
The portion is 1 NLEA Serving (50 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.00 g | 2.00 g | 2% |
| Total lipid (fat) | 7.33 g | 14.7 g | 9% |
| Carbohydrate, by difference | 4.26 g | 8.53 g | 2% |
| Ash | 0.79 g | 1.58 g | |
| Energy | 80.0 kcal | 160 kcal | |
| Starch | 0.055 g | 0.11 g | |
| Sucrose | 0.030 g | 0.060 g | |
| Glucose | 0.18 g | 0.37 g | |
| Fructose | 0.060 g | 0.12 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 36.6 g | 73.2 g | |
| Total Sugars | 0.33 g | 0.66 g | |
| Galactose | 0.050 g | 0.10 g | |
| Fiber, total dietary | 3.35 g | 6.70 g | 12% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 1.06 g | 2.13 g | 5% |
| Fatty acids, total monounsaturated | 4.90 g | 9.80 g | |
| Fatty acids, total polyunsaturated | 0.91 g | 1.82 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 6.00 mg | 12.0 mg | 0% |
| Iron, Fe | 0.28 mg | 0.55 mg | 2% |
| Magnesium, Mg | 14.5 mg | 29.0 mg | 3% |
| Phosphorus, P | 26.0 mg | 52.0 mg | 2% |
| Potassium, K | 243 mg | 485 mg | 5% |
| Sodium, Na | 3.50 mg | 7.00 mg | 0% |
| Zinc, Zn | 0.32 mg | 0.64 mg | 3% |
| Copper, Cu | 0.095 mg | 0.19 mg | 11% |
| Fluoride, F | 3.50 µg | 7.00 µg | |
| Manganese, Mn | 0.071 mg | 0.14 mg | 3% |
| Selenium, Se | 0.20 µg | 0.40 µg | 0% |
Vitamins (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 3.50 µg | 7.00 µg | 0% |
| Carotene, beta | 31.0 µg | 62.0 µg | |
| Carotene, alpha | 12.0 µg | 24.0 µg | |
| Vitamin E (alpha-tocopherol) | 1.03 mg | 2.07 mg | 7% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 14.0 µg | 28.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 136 µg | 271 µg | |
| Tocopherol, beta | 0.025 mg | 0.050 mg | |
| Tocopherol, gamma | 0.17 mg | 0.33 mg | |
| Tocopherol, delta | 0.010 mg | 0.020 mg | |
| Tocotrienol, alpha | 0.0050 mg | 0.010 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 5.00 mg | 10.0 mg | 6% |
| Thiamin | 0.034 mg | 0.067 mg | 3% |
| Riboflavin | 0.065 mg | 0.13 mg | 5% |
| Niacin | 0.87 mg | 1.74 mg | 5% |
| Pantothenic acid | 0.69 mg | 1.39 mg | |
| Vitamin B-6 | 0.13 mg | 0.26 mg | 8% |
| Folate, total | 40.5 µg | 81.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 7.10 mg | 14.2 mg | 1% |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 10.5 µg | 21.0 µg | 9% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 40.5 µg | 81.0 µg | |
| Folate, DFE | 40.5 µg | 81.0 µg | 10% |
| Betaine | 0.35 mg | 0.70 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.013 g | 0.025 g | |
| Threonine | 0.036 g | 0.073 g | |
| Isoleucine | 0.042 g | 0.084 g | |
| Leucine | 0.071 g | 0.14 g | |
| Lysine | 0.066 g | 0.13 g | |
| Methionine | 0.019 g | 0.038 g | |
| Cystine | 0.014 g | 0.027 g | |
| Phenylalanine | 0.049 g | 0.097 g | |
| Tyrosine | 0.025 g | 0.049 g | |
| Valine | 0.053 g | 0.11 g | |
| Arginine | 0.044 g | 0.088 g | |
| Histidine | 0.025 g | 0.049 g | |
| Alanine | 0.054 g | 0.11 g | |
| Aspartic acid | 0.12 g | 0.24 g | |
| Glutamic acid | 0.14 g | 0.29 g | |
| Glycine | 0.052 g | 0.10 g | |
| Proline | 0.049 g | 0.098 g | |
| Serine | 0.057 g | 0.11 g |
Fatty acids (33)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.00050 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 | 1.04 g | 2.08 g | |
| SFA 18:0 | 0.025 g | 0.049 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 4.53 g | 9.07 g | |
| PUFA 18:2 | 0.84 g | 1.67 g | |
| PUFA 18:3 | 0.063 g | 0.13 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.35 g | 0.70 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.013 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 | |
| Stigmasterol | 1.00 mg | 2.00 mg | |
| Campesterol | 2.50 mg | 5.00 mg | |
| Beta-sitosterol | 38.0 mg | 76.0 mg | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0.0075 g | 0.015 g | |
| MUFA 17:1 | 0.0050 g | 0.010 g | |
| PUFA 20:3 | 0.0080 g | 0.016 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 171705: 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.
Next questions
- Every common food in fruits and fruit juicescalories, protein, fat and carbohydrate side by side
- 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