Diet Bites Logo

Calories in Avocado
Carbs & Fat Grams

Written by Sky Taylor, Diet Bites

Calories Derived from Healthy Fat Sources

Yes - the avocado is a beast when it comes to kcal content but before we back away entirely, let's point out the following benefits of this super food.

So Flavorful, Only Takes a Little to Boost Health, Liven Food

A couple of thin slices will liven up the most boring of foods.

Healthy Fats in Avocado

Fat distribution leans towards the healthier fats - the monounsaturated variety; this type of fat has been shown to reduce unhealthy types of serum cholesterol when consumed in moderate amounts.

So Tasty for Your Weight Loss Plan

Let's face it - the avocado is dog-gone good eatin'! It's also a very versatile food. It can be smashed and used as a dip for baked chips or raw vegetables, it can be sliced an added to veggie, turkey, chicken, bean or extra lean beef burgers, and it pairs well with many other foods.

It goes exceptionally well with the apple and even spinach welcomes it into a salad that also contains dried fruits such as the cranberry.

Kcal Content, Nutrition Notes: California vs Florida Grown Avocados

Although 322 calories appears to be hefty, the avocado tends to be a very strong fruit (not a vegetable) - so a little goes a long way. Take note that depending upon where this specimen was planted, grown and harvested impacts the nutritional make-up. If the specimen is labeled a product of California then it will differ in values and composite than the Florida specimen.

Let's review the differences in the two in our chart below. Per 100 grams the California specimen contains 167 kcals while the Florida contains 120 kcals. Based on common commercially sold specimens, they contain 160 kcals per 100 grams.

They both have similar flavors although the skins are much different and the Florida grown is much larger than the California grown variety.

Calories, Nutrition in Avocado

Energy, Vitamins, Minerals

Units

All Commercial Varieties, Average

California Avocado

Florida Avocado

1 cup cubes

1 cup pureed

1 fruit

1 cup pureed

1 fruit

1 cup pureed

1 fruit

Energy, Calories kcal 240 368 322 384 227 276 365
Protein g 3.00 4.60 4.02 4.51 2.67 5.13 6.78
Total lipid (fat) g 21.99 33.72 29.47 35.44 20.96 23.14 30.58
Carbohydrates g 12.80 19.62 17.15 19.87 11.75 17.99 23.77
Fiber, total dietary g 10.0 15.4 13.5 15.6 9.2 12.9 17.0
Sugars, total g 0.99 1.52 1.33 0.69 0.41 5.57 7.36

Minerals

Calcium, Ca mg 18 28 24 30 18 23 30
Iron, Fe mg 0.82 1.27 1.11 1.40 0.83 0.39 0.52
Magnesium, Mg mg 44 67 58 67 39 55 73
Phosphorus, P mg 78 120 105 124 73 92 122
Potassium, K mg 728 1116 975 1166 690 807 1067
Sodium, Na mg 10 16 14 18 11 5 6
Zinc, Zn mg 0.96 1.47 1.29 1.56 0.92 0.92 1.22

Vitamins

Vitamin C mg 15.0 23.0 20.1 20.2 12.0 40.0 52.9
Thiamin mg 0.100 0.154 0.135 0.172 0.102 0.048 0.064
Riboflavin mg 0.195 0.299 0.261 0.329 0.194 0.122 0.161
Niacin mg 2.607 3.997 3.493 4.398 2.600 1.546 2.043
Vitamin B-6 mg 0.386 0.591 0.517 0.660 0.390 0.179 0.237
Folate, DFE g 122 186 163 205 121 80 106
Vitamin B-12 g 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Vitamin A, IU IU 219 336 293 338 200 322 426
Vitamin E mg 3.10 4.76 4.16 4.53 2.68 6.12 8.09
Vitamin K (phylloquinone) g 31.5 48.3 42.2 48.3 28.6 6.12 8.09

Lipids

Saturated Fats

g 3.189 4.890 4.273 4.890 2.891 4.508 5.958

Monounsaturated

g 14.698 22.538 19.696 22.538 13.327 12.680 16.760

Polyunsaturated

g 2.724 4.177 3.650 4.177 2.470 3.855 5.095
Cholesterol mg 0 0 0 0 0 0 0

Diet Avocado Dip Recipe

Create a lower calorie dip by adding light sour cream, a bit of picante OR salsa and a sprinkle or two of ground chili powder, salt and ground cumin.  When whipped and blended, the end result is a nice-sized bowl of tasty dip.

A squeeze of lemon and a few chops of fresh cilantro add yet another layer of flavor to the recipe.

Return to Food Calorie & Nutrition Index

 

Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark