Avocado Nutrition Facts



Published: 22 May 2023

Fresh avocado on table

Did you know that avocados are the fruit of a flowering, evergreen tree native to South Central Mexico? It’s no wonder why this delicious superfood remains popular — it is packed with essential vitamins and minerals! Not only are they incredibly versatile and fun to eat, but avocados offer an abundance of nutrients for our health. From their great flavor profiles to unique textures and colors, avocado nutrition facts can be quite remarkable. Whether you’re just discovering this amazing fruit or already consider yourself an avocado connoisseur, read on — we have rounded up 30 interesting facts about the glorious green goodness of avocado that will fascinate and inform you.

Table of Contents

Caloric Content

One medium-sized avocado contains about 240 calories, providing a significant portion of your daily caloric needs in just one serving. When you weigh an avocado, remember that only the edible part is counted.

Vitamins and Minerals

In terms of nutritional content, a 50-gram serving of avocado offers nearly 20 vitamins and minerals, including Vitamin K, Vitamin E, Vitamin C, B-vitamins, and potassium.

Protein Content

Avocados provide a modest amount of protein. For every 100 grams of avocado, there are roughly 2 grams of protein. This means that 50 grams of avocado will offer approximately 1 gram of protein.


Avocados are relatively low in carbohydrates compared to other fruits. On average, a medium-sized avocado contains approximately 9 grams of carbohydrates. Most of these carbohydrates come from dietary fiber, with about 7 grams per avocado, making it a good source of fiber.

Avocado as a Fat Source

Avocado is primarily a source of fat, specifically monounsaturated fat, which is considered a “good” fat. Despite being low in protein, avocados can still support overall protein intake when included as part of a balanced diet.


While avocados contain a small amount of omega-3 fatty acids, they’re not a significant source. The primary type of fat in avocados is monounsaturated fat.

Hass Avocado Nutrition

Hass avocados, the most popular variety, offer a rich source of monounsaturated fats, which are heart-healthy fats. 50 grams of a Hass avocado contains around 8 grams of fat, 5 grams of which are monounsaturated.

Avocado as a Superfood

Avocado is one of the best superfoods due to its rich nutrient profile, including heart-healthy fats, fiber, vitamins, and minerals. It also has antioxidant properties that can help reduce inflammation and improve overall health.

Serving Size

The standard serving size for an avocado is approximately one-third of a medium avocado (50 grams). This serving size provides a substantial amount of fiber, heart-healthy fats, and other essential nutrients. A full avocado may contain more calories and fats than you need for a single meal or snack.

Consumption Frequency

Eating one avocado a week can be part of a balanced diet. Avocados are nutrient-dense, meaning they provide a significant amount of vitamins, minerals, and other nutrients relative to their calorie content.

Toast with avocado and egg
Image from Adobe Stock

Avocado Overconsumption

While avocados offer many health benefits, eating too much can lead to excessive calorie intake due to their high fat and calorie content. Balancing avocado consumption with other nutritious foods is key to a well-rounded, healthy diet.

Avocado and Eggs

Eggs and avocado can be a healthy combination when eaten as part of a balanced diet. Both foods provide high-quality protein, heart-healthy fats, and a variety of essential nutrients.

Belly Fat

While avocados alone won’t burn belly fat, their high fiber content can aid in weight loss by promoting feelings of fullness and reducing overall calorie intake. Plus, the monounsaturated fats in avocados can help reduce abdominal fat when used to replace saturated fats.

Muscle Building

Avocado can support muscle building due to its rich content of protein and monounsaturated fats, which provide slow-burning fuel during intense workouts. Plus, avocados are high in potassium, a mineral that’s important for muscle function.

Skin Health

Avocados are rich in skin-friendly nutrients, such as vitamins E and C, which play a key role in maintaining healthy skin. Additionally, the healthy fats in avocados help keep skin hydrated and glowing.

Hair Nutrient

While avocados aren’t a protein source for hair, they do provide vitamins and minerals that promote healthy hair growth. Plus, the oils in avocados can nourish and moisturize the scalp, potentially helping to prevent dandruff and other scalp issues.

Weight Loss

Avocado on toast can be a healthy choice for weight loss, thanks to the balance of complex carbs from the toast and healthy fats from the avocado. This combination can keep you feeling fuller longer, potentially reducing your overall calorie intake.

Weight Management

Including avocados in a weight management plan can be beneficial due to their high fiber content, which promotes feelings of fullness and can help control appetite. However, because they’re high in calories, portion control is crucial.

Mental Health

Avocados contain nutrients like folate and omega-3 fatty acids, which are essential for brain health. Regular consumption may support mental health by aiding neurotransmitter function and reducing inflammation.

Eye Health

Avocados are high in antioxidants, including lutein and zeaxanthin, which are beneficial for eye health. These nutrients may help reduce the risk of cataracts and macular degeneration.

Green ripe organic avocados fruits hanging on avocado trees plantation
Image from Adobe Stock

Blood Pressure

The high potassium content in avocados can help maintain healthy blood pressure levels. Potassium is a crucial mineral that helps control the balance of fluids in the body and can help relax blood vessel walls.

Heart Health

Avocados contain heart-healthy monounsaturated fats and are free of cholesterol and sodium, making them a good food choice for heart health. Additionally, they contain a significant amount of dietary fiber, which can help lower “bad” LDL cholesterol levels.

Bone Health

Avocados provide several nutrients important for bone health, including vitamin K, vitamin C, and folate. They also contain trace minerals such as copper and zinc, which are necessary for bone metabolism.


Due to their low carbohydrate content and high monounsaturated fat content, avocados can be a good choice for people with diabetes. These factors can help regulate blood sugar levels and reduce the risk of cardiovascular disease, a common complication of diabetes.


The high fiber content in avocados aids digestion and helps maintain a healthy gut. Fiber adds bulk to the diet, which can help prevent constipation and promote regular bowel movements.

Aging Process

The antioxidants in avocados, particularly vitamins C and E, can help slow down the aging process by neutralizing harmful free radicals that can damage cells.

Impact on Women’s Health

Avocados may benefit women’s health in several ways. The healthy fats they contain can support heart health and reduce the risk of heart disease, which is especially important for post-menopausal women.


Avocados are rich in folate, a nutrient that is vital during pregnancy for the development of the fetus’s brain and spine. Pregnant women are often advised to increase their folate intake to reduce the risk of birth defects.


While rare, some individuals can be allergic to avocados. Symptoms may include hives, itching, and swelling, among others. Avocado allergy is often associated with a latex allergy in a condition known as latex-fruit syndrome.

Moderation is Key

While avocados are nutritious, it’s still possible to have too much of a good thing. A whole avocado may contain more calories and fats than you need for a single meal, so it’s generally recommended to limit intake to a third of a fruit per serving.


All things considered, the avocado is one of nature’s true marvels, and a gift we should all be thankful for. It is of incredible benefit to our bodies and minds, and provides a diversity of flavors and nutrients far beyond what could have been expected. We can take solace in the fact that it offers so much, despite its limited availability in some places. Its ability to nurture us through times both good and bad is something that many of us overlook, but should remind ourselves about each time we take a bite out of it. Avocados are truly worth their weight in gold — metaphorically speaking, that is! If you haven’t already incorporated these magical fruits into your diet, give it a try; you won’t regret it!