Avocado is a versatile fruit that works in many dishes.
Did someone say guacamole?
Its high fat content has sometimes given avocado a poor reputation, but these fats are not automatically the villain.
Let’s learn more about avocado.
How many calories are in 100 grams of avocado?
Nutritional information refers to the edible portion. For 100 g of avocado, the stone and skin are excluded.
Avocado calories
100 g of avocado supply 179 kcal
Avocado macronutrients
Those 179 kcal come from protein, carbohydrate and fat in these proportions:
- Protein: 2 g – 8 kcal (4% of total calories)
- Fat: 15 g – 135 kcal (75% of total calories)
- Carbohydrate: 9 g – 36 kcal (20% of total calories)
Avocado contains a higher proportion of fatty acids than most fruit. In 100 g there are:
- Saturated fat: 2.1 g
- Monounsaturated fat: 9.79 g
- Polyunsaturated fat: 1.8 g
Fatty acids have many roles: they form cell membranes, act as precursors for certain molecules and supply energy.
They deserve a place in your diet.
Avocado is rich in monounsaturated fat, which can help manage LDL cholesterol levels as part of an appropriate diet.
It also provides vitamins and minerals.
Another reason to enjoy it.
Amounts per 100 g edible portion are:
Avocado vitamins
- Vitamin B1 (thiamin): 0.067 mg
- Vitamin B2 (riboflavin): 0.13 mg
- Vitamin B3 (niacin): 1.738 mg
- Vitamin B5 (pantothenic acid): 1.389 mg
- Vitamin B6 (pyridoxine): 0.257 mg
- Vitamin B9 (folic acid): 81 micrograms
- Vitamin B12 (cyanocobalamin): 0 micrograms
- Vitamin C: 10 mg
- Vitamin A: 0 micrograms
- Vitamin D: 0 micrograms
- Vitamin E: 2.03 mg
- Vitamin K: 21 micrograms
Avocado minerals
- Calcium: 12 mg
- Iron: 0.55 mg
- Iodine: 2 micrograms
- Magnesium: 29 mg
- Zinc: 0.64 mg
- Sodium: 7 mg
- Potassium: 485 mg
- Phosphorus: 52 mg
- Selenium: 0.4 micrograms
How many calories are in a whole avocado?
A medium avocado may weigh 200–400 g. With an edible portion of around 70%, that gives 140–280 grams of flesh. The whole-fruit calorie estimate provided here is 224–448 calories.
Avocado versus guacamole
Simple: avocado is the whole fruit, while guacamole combines mashed avocado with ingredients such as tomato, coriander, onion, garlic and lime juice, sometimes with a little oil.
A simple, nutritious recipe can be made at home using extra virgin olive oil.
Should you include avocado in your diet?
Avocado can fit many diets. Its compounds have been studied for antioxidant, antimicrobial, antidiarrhoeal, lipid-related, blood-pressure-related and anti-inflammatory activity. Its nutrients also support cell protection, development of muscle tissue, regeneration, bone health and tissue repair. These roles do not establish avocado as a treatment for disease.
Nutritional benefits and versatility make it a useful part of a healthy diet.
People allergic to avocado should avoid it. Those with pollen or latex allergy may experience cross-reactivity and should seek individual advice.
How much avocado can you eat each day?
Aim for variety among fruit and vegetables to obtain a range of vitamins and minerals.
When is the best time to eat avocado?
Its versatility suits many times of day, including the evening. The nutrient tryptophan is involved in melatonin production, although this does not make avocado a proven sleep aid.
The best time is the one that fits your lifestyle.
Avocado before training
Its fat content may make a large portion less suitable in your pre-workout meal when time is short, because fat slows gastric emptying.
Digestion requires blood flow, while exercise also increases muscle demand. Allow appropriate digestion time before activity.
Avocado after training
People often associate potassium with bananas, but avocado can contain more potassium per comparable portion.
Why do we need potassium?
It contributes to muscle activity, nerve impulse transmission and blood pressure regulation.
Its role in muscle function is relevant to injury prevention and cramps. Avocado can therefore feature in a post-workout meal.
Blend half an avocado with a ripe banana and milk or a plant-based drink in your blender for a recovery smoothie. The INDYA app offers recipes tailored to your needs after training.
How should avocado be stored?
Finding that your toast topping has turned brown is frustrating.
Not the colour you hoped for!
When storing avocado, food safety matters more than colour alone:
- Do not submerge cut avocado in water, whether or not the stone remains. Instead, cover the cut surface, place it in a sealed container and refrigerate. Storage in cold water can allow contamination to persist or spread.
- For mashed avocado, the stone does not protect the whole surface. A little lime or lemon juice may reduce browning, but does not replace safe refrigeration and prompt use.
3 avocado recipe ideas
Try these three nutritious recipes:
- Wrap with pinto beans, avocado, tuna and mango
- Avocado brownie with 0% cocoa powder
- Avocado stuffed with egg
These and more are available in plans created by INDYA’s sports nutritionists.
Your weekly menu, recipes and personal nutritionist are accessible through the app.
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