metaboliq
Avocado nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 108 kcal | 144 kcal |
| Protein | 2.2 g | 3 g |
| Carbohydrate (available) | 1.3 g | 1.8 g |
| Dietary fibre | 5 g | 6.7 g |
| Fat | 10.4 g | 13.9 g |
Serving: half an avocado, about 75 g flesh. IFCT 2017 food code E007, "Avocado fruit (Persea sp.)", the mean of 1 region sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on avocado
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 2 g of protein for every 100 kcal.
- One serving gives 2.2 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 5 g of fibre in a serving.
How avocado fits a plan that loses fat and keeps muscle
IFCT 2017 lists avocado at 144 kcal per 100 g, between two and three times a mango, with 6.7 g of fibre. The fibre makes it filling, so a few slices can replace butter or cheese on toast and leave the meal better balanced.
Use avocado where you would have used another fat: on a multigrain toast with egg, mashed into a chutney, or sliced into a salad. Swapped in that way it improves the plate; added on top of everything else it simply adds calories.
Avocado in an Indian kitchen
Indian-grown avocados, mostly from Karnataka, Kerala and Tamil Nadu, are cheaper than imported ones and work the same way. Press gently near the stem: ripe fruit gives slightly. Mash half an avocado with onion, tomato, chilli and lemon for a quick dip with carrot sticks, or spread it on a whole wheat toast in place of butter. It browns once cut, so squeeze lemon on the half you keep and wrap it tightly.
Pair it, or swap it
Avocado toast with a boiled egg, or avocado mashed with curd and lemon as a dip for vegetable sticks, pairs its fat with protein.
Worth knowing
Avocado is often imported and expensive in India. Its nearest local cousins on a plate are a spoon of groundnut or a little coconut, which do a similar job.
Avocado against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Avocado | 144 kcal | 3 g | 6.7 g |
| Fresh coconut | 409 kcal | 3.8 g | 10.4 g |
| Banana | 105 kcal | 1.2 g | 1.9 g |
| Mango, kesar | 55 kcal | 0.5 g | 2 g |