Avocados are a fruit that contain a number of benefits for our overall health and wellbeing. High in vitamin B5, B6, B7 and B9, avocado's are a brilliant source of many B vitamins as well as omega 3 fatty acids and fluoride which is beneficial for our teeth and bones. But that's not just it, avocados are a rich source of magnesium too. They're not just considered a superfood, but one of the very few superfruits too.
A rich source of: magnesium, folate, vitamin B5, vitamin B6, vitamin vitamin B9.
Avocado, Fuerte, flesh only
| Energy (kcal) | 189 |
| Energy (kJ) | 780 |
| Water (g) | 73.1 |
| Starch (g) | 0 |
| Total sugars (g) | 0.5 |
| Glucose (g) | 0.3 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 0.1 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 2.1 |
| Protein (g)/100kcal | 1.1 |
| Protein % of calories | 4.4 |
| Carbohydrate (g) | 1.9 |
| Carbohydrate (g)/100kcal | 1 |
| Carb % of calories | 4 |
| Fat (g) | 19.3 |
| Fat (g)/100kcal | 10.2 |
| Fat % of calories | 91.9 |
| Satd FA /100g fd (g) | 3.5 |
| Mono FA /100g food (g) | 12.9 |
| Poly FA /100g food (g) | 1.8 |
| Sodium (mg) | 790 |
| Potassium (mg) | 2840 |
| Calcium (mg) | 430 |
| Magnesium (mg) | 12 |
| Phosphorus (mg) | 350 |
| Iron (mg) | 19.6 |
| Copper (mg) | 1.6 |
| Zinc (mg) | 6.4 |
| Chloride (mg) | N |
| Manganese (mg) | 6 |
| Selenium (µg) | N |
| Iodine (µg) | 1470 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 1.3 |
| Niacin (mg) | 5.5 |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 27.5 |
| Folate (µg) | N |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 14 |
| NSP (g) Non-starch polysaccharide | 3.4 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 14910 |
| Retinol Equivalent (µg) | 2480 |
Avocado, Hass, flesh only
| Energy (kcal) | 171 |
| Energy (kJ) | 703 |
| Water (g) | 71.5 |
| Starch (g) | 0 |
| Total sugars (g) | 0.4 |
| Glucose (g) | 0.2 |
| Galactose (g) | 0 |
| Fructose (g) | 0.2 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.8 |
| Protein (g)/100kcal | 1.1 |
| Protein % of calories | 4.2 |
| Carbohydrate (g) | 1.8 |
| Carbohydrate (g)/100kcal | 1.1 |
| Carb % of calories | 4.2 |
| Fat (g) | 17.4 |
| Fat (g)/100kcal | 10.2 |
| Fat % of calories | 91.6 |
| Satd FA /100g fd (g) | 4.2 |
| Mono FA /100g food (g) | 10 |
| Poly FA /100g food (g) | 2.3 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 1154 |
| Potassium (mg) | 1878 |
| Calcium (mg) | 490 |
| Magnesium (mg) | 234 |
| Phosphorus (mg) | 319 |
| Iron (mg) | 32.3 |
| Copper (mg) | 1.1 |
| Zinc (mg) | 4.1 |
| Chloride (mg) | N |
| Manganese (mg) | 3.5 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.3 |
| Riboflavin (mg) | 0.7 |
| Niacin (mg) | 6.9 |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | N |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 33 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 3.4 |
| AOAC fibre (g) | 3.1 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 11946 |
| Retinol Equivalent (µg) | 1991 |