In this article, you can read one small avocado calories and small avocado nutrition facts. If you are eating half small avocado, you can also refer to calories in half an avocado and its nutrition facts. If you want to add avocados to your weight loss diet, you must know one avocado calorie, its nutrition facts, and to make a better decision.
One small avocado may weigh around 150 grams with its seed. As per http://ucavo.ucr.edu the nut or seed in the small avocado may account for around 30 to 35% by weight. So, a small avocado flesh may weigh around 100 grams, and the seed of a small avocado around 50 grams. Accordingly, small avocado calories, as well as calories in half an avocado, are stated here.
Small avocado nutrition facts & one small avocado calories
Serving size – 100 gm of a small avocado without seed
One small avocado calories and other macros
a. One small avocado calories – 144.26 kCal, which is 7.21 % of the daily value for RDA of 2000 kCal,
b. Protein in a small avocado – 2.95 gm, that is 3.93 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 8.18 % of the calories of a small avocado.
c. Carbs in a small avocado – 1.75 gm, around 0.64 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 4.85 % of the calories of a small avocado.
d. Fats in a small avocado – 13.86 gm, approximately 20.79 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats form 86.47 % of the calories of a small avocado.
e. The fiber in a small avocado – 6.69 gm, nearly 17.61 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 1.42 gm, roughly 14.20 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 1.65 gm, which is 2.75 % of the daily value for RDA of 60 gm,
Vitamins in a small avocado
a. Vitamin A – 1.00 mcg, roughly 0.11 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.07 mg, almost 5.83 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.08 mg, which is 6.15 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.90 mg, that is 5.63 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.18 mg, around 13.85 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 1.25 mcg, almost 4.17 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 67.17 mcg, approximately 16.79 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 9.36 mg, roughly 23.40 % of the daily value for RDA of 40 mg,
j. Vitamin D – 2.10 mcg, almost 42.00 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.02 mg, which is 1.33 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 38.74 mcg, that is 32.28 % of the daily value for RDA of 120 mcg,
Minerals in a small avocado
a. Calcium – 28.48 mg, around 2.85 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 63.14 mg, approximately 9.02 % of the daily value for RDA of 700 mg,
c. Iron – 0.81 mg, nearly 10.13 % of the daily value for RDA of 8 mg,
d. Magnesium – 48.14 mg, roughly 12.04 % of the daily value for RDA of 400 mg,
e. Copper – 390.00 mcg, almost 43.33 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.74 mg, which is 32.17 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.75 mg, around 6.82 % of the daily value for RDA of 11 mg,
i. Chromium – 2.00 mcg, approximately 5.71 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 377.00 mg, around 8.02 % of the daily value for RDA of 4700 mg,
m. Sodium – 2.81 mg, approximately 0.19 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 62.11 mg, nearly 10.35 % of the daily value for RDA of 600 mg,
o. Omega 6 – 1,089.14 mg, roughly 181.52 % of the daily value for RDA of 600 mg
Half avocado calories & half avocado nutrition facts
Serving size – 100 gm of half avocado without seed
Calories in half an avocado and other macros
a. Calories in half an avocado – 72.13 kCal, which is 3.61 % of the daily value for RDA of 2000 kCal,
b. Protein in half avocado – 1.48 gm, that is 1.97 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 8.21 % of the calories of half avocado.
c. Carbs in half avocado – 0.88 gm, around 0.32 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 4.88 % of the calories of half avocado.
d. Fats in half avocado – 6.93 gm, approximately 10.39 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats form 86.47 % of the calories of half avocado.
e. The fiber in half avocado – 3.35 gm, nearly 8.82 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.71 gm, roughly 7.10 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.83 gm, which is 1.38 % of the daily value for RDA of 60 gm,
Vitamins in half avocado
a. Vitamin A – 0.50 mcg, roughly 0.06 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.04 mg, almost 3.33 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.04 mg, which is 3.08 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.45 mg, that is 2.81 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.09 mg, around 6.92 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 0.63 mcg, almost 2.10 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 33.59 mcg, approximately 8.40 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 4.68 mg, roughly 11.70 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.05 mcg, almost 21.00 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.01 mg, which is 0.67 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 19.37 mcg, that is 16.14 % of the daily value for RDA of 120 mcg,
Minerals in half avocado
a. Calcium – 14.24 mg, around 1.42 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 31.57 mg, approximately 4.51 % of the daily value for RDA of 700 mg,
c. Iron – 0.41 mg, nearly 5.13 % of the daily value for RDA of 8 mg,
d. Magnesium – 24.07 mg, roughly 6.02 % of the daily value for RDA of 400 mg,
e. Copper – 195.00 mcg, almost 21.67 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.37 mg, which is 16.09 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.38 mg, around 3.45 % of the daily value for RDA of 11 mg,
i. Chromium – 1.00 mcg, approximately 2.86 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 188.50 mg, around 4.01 % of the daily value for RDA of 4700 mg,
m. Sodium – 1.41 mg, approximately 0.09 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 31.06 mg, nearly 5.18 % of the daily value for RDA of 600 mg,
o. Omega 6 – 544.57 mg, roughly 90.76 % of the daily value for RDA of 600 mg
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Health benefits of avocado nutrition
Among the most intriguing avocado nutrition facts, this tropical fruit is a phytochemical-dense food and has many beneficial properties that can benefit your health.
Rich in minerals
From the avocado nutrition facts, it is clear that that one small avocado calorie further carries iron, copper, magnesium, manganese, zinc, chromium, as well as potassium. Avocado is also a good source of fiber which can help to maintain a regular daily bowel movement.
Low in carbs
Avocados are very low in calories, less than 5 % of energy in avocados comes from carbs. So it is the best food for weight management. Most of the avocado calories come from fats and complex carbs.
Helpful in type 2 diabetes
Avocados can be an excellent fruit for diabetic patients [PMID: 8026287] as they can exert better glycemic control. Studies have shown that eating avocados resulted in meaningfully reduced triglycerides levels and better glycemic controls [PMID: 8026287]
Rich in fiber
Avocados are also high in fiber, so eating avocados will help you feel satisfied longer [PMID: 24279738]. However, one of the main reasons why many people may choose not to consume too much avocado in their diet is because of higher avocado calories as compared to other fruits. But it contains more fiber than other fruits that may help you restrict calories intake.
Contains soluble fiber
Avocado is one of few fruits that contain high soluble fiber, which binds with glucose in the bloodstream and helps to slow the absorption of carbohydrates. This fiber is considered a good dietary fiber and provides important health benefits for those with high blood pressure, diabetes, and certain forms of cancer [PMID: 19373608].
Improves digestion
As one of the highest-fiber foods available, avocados are great for improving digestion and relieving constipation [PMID: 23638933]. Their high fiber content helps you stay full for a longer time which allows you to feel fuller longer.
Contains polyunsaturated fats
Avocado is also rich in polyunsaturated fats [PMID: 23638933], which are vital to lowering LDL cholesterol and increasing HDL cholesterol, which is a type of good cholesterol. These fat-soluble nutrients are also linked to lessened inflammation, which means that avocado could lower your risk of heart diseases [PMID: 25319210].
Rich in vitamin D
Within one small avocado calories contain approximately half of the daily value of vitamin D, another important nutrient that helps maintain the health of the bone and muscle tissues.
Contains Potassium
The mineral potassium is also present in avocados and can help lower blood pressure [PMID: 23638933]. For one thing, avocados provide good amounts of natural potassium, which are essential for proper blood pressure and heart health
Antimicrobial activities
There are several important phenolic compounds found in avocados that play a crucial role in our overall health [PMID: 31554332]. Avocados contain tocopherols, which are considered to be effective antioxidants that combat diseases such as cancer [PMID: 19373608, PMID: 15629237]and heart disease.
Avocados also help in reducing cholesterol, which is a proven risk factor for heart disease. It has also been shown that avocados are effective against bacteria, viruses, fungus, and parasites [PMID: 21480593].
Promotes eye health
Avocados contain monounsaturated fats, zeaxanthin, and lutein such as may promote eye health. Avocados help progress carotenoid absorption from other fruits and vegetables which is required for healthy eyes. Avocados contain substantial lutein/zeaxanthin and are thought to be more extremely bioavailable than the rest of the fruits and vegetables [PMID: 15735074]
Healthy skin
Avocados may reduce skin aging. The presence of antioxidants, carotenoids, and other secondary metabolites in avocado may help combat skin exposure to ultraviolet radiation as well visible radiation [PMID: 19168000].
Caution for avocado
While one small avocado calorie does provide plenty of nutrients and vitamins, it would be a good idea to take them in moderation especially when it comes to your diet. Although avocados contain healthy monounsaturated fat, experts advise that you limit your intake to no more than a handful a day because of higher calorie content than other fruits.
Moreover, experts recommend consuming avocados along with a balanced diet as it could be harder to get all the nutrients and vitamins you need from food alone. To make sure you get the nutrients and vitamins you need, you can either eat more fruits or vegetables or take supplements.
