Avocados are a type of fruit popular as part of a diet in western culture. They are high in potassium and vitamin C, have appropriate calorie content and contain protein. How much protein in an avocado? Let us see.
Avocado has a smooth texture and a slightly acidic taste. It is usually eaten raw but can also be used in salads or as part of a dish.
Is There Protein In An Avocado?
There is a good amount of protein in an avocado, about 3 grams in a small-sized fruit. That may not seem like a lot protein, but when you consider that avocado is also high in healthy fats, it’s a valuable addition to any diet.
Generally, avocado is famous for its healthy fats, but it also provides decent protein and fibre. This combination helps keep you feeling full after eating, which can help with weight control. If you’re looking for ways to add more healthy fats to your diet, adding avocado can also give you some decent protein.
Avocados are also high in folate, vitamin D, vitamin B6 and dietary fibre. They are also a good source of magnesium, iron, and omega 3 fatty acids.
Proteins In Avocado Per 100 gm
Protein in 1 avocado
As per IFCT avocado nutrition facts, a small avocado with 100g pulp without the seed contains 2.95 grams of protein in 14 kcal.
The protein can achieve 3.93 % of male DRI of 75 gm and 5.24 % of female DRI of 56.25 gm.
Protein forms 8.18 % of the calories in avocado, including amino acids.
Protein in 2 avocadoes
2 small avocados contain 5.9-grams protein, about 7.8% of male DRI and 10.5% of female DRI
Protein in 3 avocadoes
3 small avocados contain 8.85-grams protein, about 11.8% of male DRI and 15.7% of female DRI.
Protein in half avocado
Half avocado contains 1.48-gram protein about 1.97% male DRI and 2.6% female DRI.
9 essential amino acids protein in an avocado
The essential amino acid protein in an avocado is derived based on 100g pulp. The adequacy is calculated as per the human body weight.
Histidine
Histidine in avocado is 70.21 mg which translates to the following.
a. 14.04 % of DRI of 500 mg for an adult weighing 50 kg.
b. 11.70 % of DRI of 600 mg for a grown-up weighing 60 kg.
c. 10.03 % of DRI of 700 mg for a person of weight 70 kg.
d. 8.78 % of DRI of 800 mg for an adult weighing 80 kg.
lsoleucine
lsoleucine in avocado is 101.775 mg which works out as follows.
a. 20.36 % of DRI of 500 mg for a person weighing 50 kg.
b. 16.96 % of DRI of 600 mg for an adult weighing 60 kg.
c. 14.54 % of DRI of 700 mg for an individual weighing 70 kg.
d. 12.72 % of DRI of 800 mg for an individual weighing 80 kg.
Leucine
Leucine in avocado is 184.965 mg and deduced as follows.
a. 26.42 % of DRI of 700 mg for a person weighing 50 kg.
b. 22.02 % of DRI of 840 mg for an adult weighing 60 kg.
c. 18.87 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 16.51 % of DRI of 1120 mg for a person weighing 80 kg.
Lysine
Lysine in avocado is 172.28 mg which completes our nutrition as follows.
a. 28.71 % of DRI of 600 mg for an adult weighing 50 kg.
b. 23.93 % of DRI of 720 mg for an adult weighing 60 kg.
c. 20.51 % of DRI of 840 mg for a person of weight 70 kg.
d. 17.95 % of DRI of 960 mg for an adult weighing 80 kg.
Methionine & Cystine
Methionine & Cystine in avocado is 95.58 mg, and its nutrition is as follows.
a. 14.70 % of DRI of 650 mg for a person weighing 50 kg.
b. 12.25 % of DRI of 780 mg for a person weighing 60 kg.
c. 10.50 % of DRI of 910 mg for an individual weighing 70 kg.
d. 9.19 % of DRI of 1040 mg for an individual weighing 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in avocado is 202.96 mg and following is its aqequacy.
a. 28.99 % of DRI of 700 mg for an adult person weighing 50 kg.
b. 24.16 % of DRI of 840 mg for an adult weighing 60 kg.
c. 20.71 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 18.12 % of DRI of 1120 mg for a person weighing 80 kg.
Threonine
Threonine in avocado is 102.66 mg, and its adequacy is as follows.2
a. 9.33 % of DRI of 350 mg for an adult individual weighing
b. 50 kg. 24.44 % of DRI of 420 mg for an adult weighing 60 kg.
c. 20.95 % of DRI of 490 mg for a person of weight 70 kg.
d. 18.33 % of DRI of 560 mg for an adult weighing 80 kg.
Tryptophan
Tryptophan in avocado is 30.68 mg, and its summary is as follows.
a. 17.53 % of DRI of 175 mg for an individual person weighing 50 kg.
b. 14.61 % of DRI of 210 mg for another adult weighing 60 kg.
c. 12.52 % of DRI of 245 mg for an individual weighing 70 kg.
d. 10.96 % of DRI of 280 mg for an individual weighing 80 kg.
Valine
Valine in avocado is 132.16 mg, whose worthiness is as follows.
a. 26.43 % of DRI of 500 mg for an adult weighing 50 kg.
b. 22.03 % of DRI of 600 mg for an adult weighing 60 kg.
c. 18.88 % of the requirement of 700 mg for an adult with a weight of 70 kg.
d. 16.52 % of DRI of 800 mg for a person weighing 80 kg.
Health benefits of avocado
Avocados are high in healthy fats, fibre and potassium. They also contain a good amount of protein for a fruit. This combination of nutrients makes avocados an excellent food for overall health. Here are some specific health benefits of avocados:
Avocados are a good source of heart-healthy monounsaturated fats. These fats can help lower harmful cholesterol levels and reduce the risk of heart disease [PMID: 23638933].
Avocados are also high in fibre, which can help with digestion and weight loss. In addition, fibre is beneficial for maintaining healthy blood sugar levels.
100g of avocado contains over 377 milligrams of potassium, which is essential for keeping blood pressure levels in check.
Conclusion
In conclusion, if you want to increase protein intake, avocado may not be the right choice. Consider adding avocado for healthy fats required for heart health. It is a good option for omega 3 for people who follow a vegetarian or vegan diet. Therefore, adding avocado to your diet can help you meet part of your protein needs and improve your overall health.
