Hass Avocado (Raw)
Fresh Fruits & Berries · 10 specs
Direct Answer
Per 100g edible portion, fresh Hass avocado delivers 160 kcal, 14.7g total fat (9.8g MUFA / oleic acid, 1.8g PUFA, 2.1g SFA), 8.5g carbohydrates with 6.7g dietary fiber (1.8g net carbs), 2.0g protein, 485mg potassium, and zero cholesterol.
Source: USDA FoodData Central (NDB# 09037) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 160 kcal (670 kJ) kcal |
| Carbohydrates | 8.5 g (Net Carbs: 1.8 g) g |
| Dietary Fiber | 6.7 g (79% of total carbs) g |
| Total Sugars | 0.66 g (Virtually sugar-free) g |
| Protein | 2.0 g g |
| Total Fat | 14.7 g (9.8g Oleic MUFA, 1.8g Linoleic PUFA, 2.1g Saturated) g |
| Potassium | 485 mg (10% DV / Higher than bananas) mg |
| Vitamin C | 10.0 mg (11% DV) mg |
| Glycemic Index (GI) | 15 (Near-Zero GI / Keto Staple) |
| Water Content | 73.2 % % |
Lipid-Soluble Nutrient Absorption Multiplier
Adding avocado or avocado oil to a salad increases the absorption of fat-soluble carotenoids (beta-carotene from carrots, lycopene from tomatoes) by 400% to 1,500% via bile micelle formation.
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