Avocados, raw, all commercial varieties
FDC 171705NLEA Serving (50 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · -15 vs Fruits & juices medianAvocado lands at 66 of 100 on the density scale, a Good band placing that ranks 37 of 60 in Fruits & juices, an unusual position for a fruit built almost entirely around fat. Dietary fiber is its strongest showing at 24% DV, with vitamin E at 14% DV, vitamin C at 11% DV, and potassium at 10% DV rounding out a profile that owes more to fat than sugar.
Sliced onto toast, folded into guacamole, or blended into a dressing, avocado brings 14.7 g of fat and just 0.66 g of sugar per 100 g, an unusual combination for fruit. A single NLEA serving is 50 g, roughly a third of a medium fruit, and because the category median sits at 81, other fruits such as breadfruit score meaningfully higher on this scale.
See how this score is calculated, build a plate around avocados, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | 8% |
| Total fat | 15 g | 19% |
| Saturated fat | 2.1 g | 11% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 8.5 g | 3% |
| Dietary fiber | 6.7 g | 24% |
| Sugars | 0.66 g | |
| Protein | 2 g | 4% |
| Potassium | 485 mg | 10% |
| Calcium | 12 mg | 1% |
| Iron | 0.55 mg | 3% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 10 mg | 11% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | 2.1 mg | 14% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | 4% |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.1 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.5 mg | 0% |
| Carbohydrate | 4.3 g | 2% |
| Dietary fiber | 3.4 g | 12% |
| Sugars | 0.33 g | |
| Protein | 1 g | 2% |
| Potassium | 243 mg | 5% |
| Calcium | 6 mg | 0% |
| Iron | 0.28 mg | 2% |
| Magnesium | 15 mg | 3% |
| Vitamin C | 5 mg | 6% |
| Vitamin A | 3.5 µg | 0% |
| Vitamin E | 1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 171705Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Blackberry juice, cannedDensity 68 vs 66Rowal, rawDensity 71 vs 66Breadfruit, rawDensity 73 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Avocado's creamy, buttery flesh is the basis of guacamole, gets mashed onto toast, sliced into salads and sandwiches, blended into smoothies, and even used in baking as a substitute for butter. Its flavor is mild and slightly grassy rather than sweet, which is why it works as well in savory dishes as it does in a dessert smoothie. Unlike most fruit, avocados do not ripen on the tree; they only soften after being picked, which is why the ones on the shelf are often rock-hard.
Choose avocados that yield gently to light pressure at the stem end, and ripen firm ones at room temperature, in a paper bag with a banana if a quicker ripening is wanted. Once ripe, refrigerate to slow further softening, and toss cut flesh with lemon or lime juice since it browns quickly once exposed to air. At 160 calories and 6.7 grams of fiber (24% DV) per serving, along with some vitamin E (14% DV), vitamin C (11% DV), and potassium (10% DV), it is a fiber-rich way to add creaminess and volume to a meal.
Frequently asked questions about avocados, raw
How many calories are in avocado?
A 50-gram serving of avocado has 160 calories.
Is avocado a good source of fiber?
Yes, a serving provides 6.7 grams of fiber, which is 24% of the Daily Value.
How do you know when an avocado is ripe?
A ripe avocado yields to gentle pressure at the stem end; firm ones can be ripened at room temperature, faster in a paper bag.