Avocado
Avocado provides beneficial natural fats that support balanced energy intake. It is rich in dietary fiber, promoting healthy digestion. Notably, it supplies potassium, which helps maintain fluid balance. Additionally, it contains important vitamins such as vitamin E and vitamin K, contributing to immune function and blood clotting.
Macro Impact
A Serving (68 g) of Avocado contains 104 calories, 1.2 g of protein, 5.8 g of carbohydrates, and 9.8 g of fat.
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (68 g)
Carbohydrates
- Carbohydrates5.8 / 313 g(2%)
- Dietary Fiber4.5 / 38 g(12%)
- Soluble Fiber0.92 g
- Insoluble Fiber3.6 g
- Total Sugars0.45 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0.09 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat9.8 / 83 g(12%)
- Saturated Fat1.5 / 25 g(6%)
- Trans Fat0 g
- Monounsaturated Fat6.2 g
- Polyunsaturated Fat1.1 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.07 g
- Omega-60.88 g
- Omega-96.2 g
- Oleic Acid6.2 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.03 g
- Caprylic Acid0 g
- Linoleic Acid1 g
- Myristic Acid0 g
- Palmitic Acid1.5 g
- Linolenic Acid0 g
- Eicosenoic Acid0.01 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.07 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein1.2 / 56 g(2%)
Amino Acids
- Lysine0.07 g
- Serine0.06 g
- Valine0.06 g
- Alanine0.06 g
- Cystine0.02 g
- Cysteine0 g
- Proline0.05 g
- Taurine0 mg
- Arginine0.05 g
- Histidine0.03 g
- Threonine0.05 g
- Isoleucine0.05 g
- Methionine0.02 g
- Tryptophan0.02 g
- Glutamic Acid0.15 g
- Aspartic Acid0.11 g
- Phenylalanine0.05 g
- Glycine0.06 g
- Leucine0.08 g
- Tyrosine0.06 g
Vitamins
- Vitamin A6.9 / 900 ug(1%)
- Vitamin C4.6 / 90 mg(5%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1.3 / 15 mg(9%)
- Vitamin K12.6 / 120 ug(11%)
- Vitamin B60.13 / 1.3 mg(10%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.04 / 1.2 mg(3%)
- Riboflavin (B2)0.07 / 1.3 mg(5%)
- Niacin (B3)1.1 / 16 mg(7%)
- Folate59.7 / 400 ug(15%)
- Pantothenic Acid (B5)0.75 / 5 mg(15%)
- Biotin3.5 / 30 ug(12%)
- Choline9.7 / 550 mg(2%)
Minerals
- Calcium8.3 / 1,000 mg(1%)
- Iron0.35 / 8 mg(4%)
- Magnesium19.2 / 420 mg(5%)
- Phosphorus33.7 / 700 mg(5%)
- Potassium315.1 / 3,400 mg(9%)
- Sodium4 / 2,300 mg(0%)
- Zinc0.39 / 11 mg(4%)
- Copper0.16 / 0.9 mg(17%)
- Manganese0.12 / 2.3 mg(5%)
- Selenium0.27 / 55 ug(0%)
- Iodine0 / 150 ug(0%)
- Chromium0.07 / 35 ug(0%)
- Molybdenum0.68 / 45 ug(2%)
- Chloride20.4 / 2,300 mg(1%)
Other
- Water50.1 / 3,700 g(1%)
- Caffeine0 mg
- Alcohol0 g
Sources
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