Calories in Avocado
|
Energy, Vitamins, Minerals |
Units |
All Commercial Varieties, Average |
California Avocado |
Florida Avocado |
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1 cup cubes |
1 cup pureed |
1 fruit |
1 cup pureed |
1 fruit |
1 cup pureed |
1 fruit |
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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 |
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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 |
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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 | µg | 122 | 186 | 163 | 205 | 121 | 80 | 106 |
Vitamin B-12 | µg | 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) | µg | 31.5 | 48.3 | 42.2 | 48.3 | 28.6 | 6.12 | 8.09 |
Lipids |
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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 |
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.
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