Avocado

Zoom on carbohydrates

• The amount of carbohydrates (0.83 g per 100 g) in the avocado is well below the average amount found in raw vegetables (4.45 g per 100 g).
• Avocados can be described as “sugar-free*” because they contain less than 0.5 g per 100 g, i.e. 0.4 g.

Zoom on fibres

• The fibre content of avocado is 3.60 g per 100 g, which is more than 3 g per 100 g, making it a source of fibre*.
• This amount is higher than the average amount found in raw vegetables (2.43 g per 100 g).

Zoom on lipids

• The fat content of avocados (20.60 g per 100 g) is much higher than the average content of raw vegetables (0.56 g per 100 g). It represents more than 91% of the energy of the avocado.
• These fats are divided into monounsaturated fatty acids (12.30 g per 100 g, including 8.72 g of oleic acid), saturated fatty acids (4.51 g per 100 g), and polyunsaturated fatty acids (2.83 g per 100 g, including 2.68 g of linoleic acid), with monounsaturated fatty acids predominating.

Zoom on protein

• The amount of proteins (1.56 g per 100 g) in the avocado is lower than the average amount found in raw vegetables (1.87 g per 100 g).
• The biological quality of avocado proteins is relatively good since they contain almost all the essential amino acids (except tryptophan) and in good proportions (Lerma-Garcia, 2007).

*Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

Zoom on minerals and trace elements

• Avocados are a source of:
  • potassium, as they provide the equivalent of 21.50% of DRVs for potassium, i.e. 430 mg per 100 g;
  • copper, as they provide the equivalent of 18% of DRVs for copper, i.e. 0.18 mg per 100 g.
• They also provide a significant amount of manganese, representing the equivalent of 10% of DRVs for manganese (i.e. 0.20 mg per 100 g).
• The other minerals and trace elements are present in quantities representing less than 6% of DRVs.

Zoom on vitamins

• The avocado is high in vitamin B9, as it brings the equivalent of 35.20 % of DRVs for vitamin B9, i.e. 70.40 µg for 100 g.
• It is also a source of:
  • vitamin K1, as it provides the equivalent of 19.33 % of DRVs for vitamin K1, i.e. 14.50 µg per 100 g;
  • vitamin E, as it provides the equivalent of 18.58 % of DRVs for vitamin E, i.e. 2.23 mg per 100 g;
  • vitamin B5, as it provides the equivalent of 17.83% of DRVs for vitamin B5, i.e. 1.07 mg per 100 g. Moreover, according to the data of the Ciqual 2020 table, the avocado is the 2nd vegetable, after the mushroom, which contains the most vitamin B5.
• The content in vitamin B6 of the avocado is also notable since it is 0.17 mg for 100 g, which corresponds to 12.14 % of DRVs for vitamin B6.
• The other vitamins are present in quantities of less than 10% of DRVs.

*Calculation performed: Beta Carotene / 6 + retinol

Zoom on polyphenols

• Polyphenols are substances with an antioxidant effect.
• Avocados have a significant content of total polyphenols according to the Folin assay method.