📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 160 kcal | 8% | |
| Total fat | 14.7g | 22% | |
| Monounsaturated fat | 9.8g | — | |
| Dietary fibre | 6.7g | 22% | |
| Carbohydrates | 8.5g | 3% | |
| Protein | 2.0g | 4% | |
| Potassium | 485mg | 10% | |
| Vitamin K | 21µg | 17% | |
| Folate | 81µg | 20% | |
| Vitamin C | 10mg | 11% | |
| Vitamin E | 2.1mg | 14% |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
Rich in oleic acid — same monounsaturated fat in olive oil. Actively reduces LDL cholesterol and raises HDL cholesterol.
Adding avocado to salads increases absorption of fat-soluble vitamins A, D, E and K from other vegetables by 200–400%.
Contains lutein and zeaxanthin — carotenoids that protect against age-related macular degeneration and cataracts.
High fibre (6.7g/100g) and fat content provide exceptional satiety, reducing the urge to snack between meals.
⚠️ Who should limit or avoid this food
Vitamin K affects blood clotting. Maintain consistent avocado intake if on warfarin and consult your doctor.
40–50% of people with latex allergies also react to avocados (latex-fruit syndrome). Symptoms range from mild itching to serious reactions.
At 160 kcal/100g, one whole avocado provides ~320 calories — significant for those on strict calorie restriction.
Avocados contain persin — toxic to dogs, cats, birds and horses. All parts of the plant are dangerous to animals.
🔬 Possible side effects or risks
At 6.7g fibre per 100g, large amounts may cause bloating in people not accustomed to high-fibre diets.
A whole avocado adds ~320 calories — valuable but needs to be accounted for in total daily intake.
Fat content may affect absorption of some fat-soluble medications.
🛒 How to select fresh avocado
Ripe Hass avocados are dark green to almost black. Bright green = unripe, needs 2–5 days at room temperature.
Hold in palm and apply gentle pressure — should yield slightly like a ripe peach. Firm = unripe, very soft = overripe.
Flick the small brown stem nub. Green underneath = ready to eat. Brown = overripe. Won't come off = not yet ripe.
🧊 Storage tips & shelf life
Place in paper bag with a banana to speed ripening with ethylene gas.
Slows further ripening. Cut avocado: brush with lemon juice and wrap tightly in cling wrap.
Mash with lemon juice, freeze in ice cube trays then bag. Perfect for smoothies.
📖 About avocado — complete guide
Avocados are unique among fruits for their high fat content — around 15% by weight, mostly heart-healthy monounsaturated oleic acid. Research in the Journal of the American Heart Association found eating one avocado per day as part of a moderate-fat diet significantly reduced LDL cholesterol particle number — the type most strongly linked to heart disease risk.
One of avocado's most underappreciated roles is as a nutrient booster for other foods. A 2005 study found adding avocado to salad increased absorption of carotenoids — including lycopene from tomatoes and beta-carotene from carrots — by 200–400%. An avocado-topped salad delivers far more nutritional value than the identical salad without avocado.