17 Fit Food calories Fruit and berries
Avocado calories and nutrition facts
Per 100 g: 160 kcal — 2 g protein, 14.7 g fat and 8.5 g carbs.
Most avocados sold in Britain and the US are Hass, the pebbly-skinned variety that darkens almost to black as it ripens. Its 160-odd kcal per 100 g come mainly from fat, so half an avocado smashed on toast counts for more than its green colour suggests. It’s rich in folate, too; weigh only the flesh, without the stone and skin.
- High in fibre
- Very low salt
- High in folate
- Source of vitamin K
- Protein 5%
- Fat 76%
- Carbs 20%
In everyday portions
- 1 piece ≈ 140 g 224 kcal
- Typical serving · 70 g 112 kcal
- 100 kcal is 60 g this much of it gives 100 kcal
- Energy density Medium 1.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Average avocado | 160 | 2 | 14.7 | 8.5 |
| Hass avocado | 167 | 2 | 15.4 | 1.8 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Average avocado
Energy and macros
- Energy 160 kcal 8%
- Protein 2 g 4%
- Fat 14.7 g 21%
- Carbs including fibre 8.5 g 3%
- Fibre 6.7 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 5%
- Fat 76%
- Carbs 20%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 7 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 2.1 mg 17%
- Vitamin K 21 µg 28%
- Vitamin C 10 mg 12%
- Vitamin B1 (thiamin) 0.067 mg 6%
- Vitamin B2 (riboflavin) 0.13 mg 9%
- Vitamin B3 (niacin) 1.7 mg 11%
- Vitamin B5 (pantothenic acid) 1.4 mg 23%
- Vitamin B6 0.257 mg 18%
- Folate (B9) 81 µg 40%
- Vitamin B12 0 µg 0%
- Choline 14.2 mg
Minerals
- Potassium 485 mg 24%
- Calcium 12 mg 2%
- Phosphorus 52 mg 7%
- Magnesium 29 mg 8%
- Iron 0.55 mg 4%
- Zinc 0.64 mg 6%
- Copper 0.19 mg 19%
- Manganese 0.142 mg 7%
- Selenium 0.4 µg <1%
- Iodine 3 µg 2%
- Sodium 7 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Very low salt
- High in folate
- Source of vitamin K
- Source of potassium
- Source of vitamin B5
- Source of copper
- Source of vitamin B6
- Source of vitamin E
Hass avocado
Energy and macros
- Energy 167 kcal 8%
- Protein 2 g 4%
- Fat 15.4 g 22%
- Carbs available, without fibre 1.8 g <1%
- Fibre 6.8 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 5%
- Fat 83%
- Carbs 4%
- Other 8%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 7 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 2 mg 16%
- Vitamin K 21 µg 28%
- Vitamin C 8.8 mg 11%
- Vitamin B1 (thiamin) 0.075 mg 7%
- Vitamin B2 (riboflavin) 0.143 mg 10%
- Vitamin B3 (niacin) 1.9 mg 12%
- Vitamin B5 (pantothenic acid) 1.5 mg 24%
- Vitamin B6 0.287 mg 20%
- Folate (B9) 89 µg 44%
- Vitamin B12 0 µg 0%
- Choline 14.2 mg
Minerals
- Potassium 507 mg 25%
- Calcium 13 mg 2%
- Phosphorus 54 mg 8%
- Magnesium 29 mg 8%
- Iron 0.61 mg 4%
- Zinc 0.68 mg 7%
- Copper 0.17 mg 17%
- Manganese 0.149 mg 7%
- Selenium 0.4 µg <1%
- Iodine no data
- Sodium 8 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Very low salt
- High in folate
- Source of vitamin K
- Source of potassium
- Source of vitamin B5
- Source of vitamin B6
- Source of copper
- Source of vitamin E
Fruit and berries
Among fruit and berries
The category in the 17 Fit catalog: 145 foods. Compared per 100 g.
- 82% More calories than 82% of fruit and berries.
- 86% More protein than 86% of fruit and berries.
- 86% More fibre than 86% of fruit and berries.
- 98% More folate than 98% of fruit and berries.
- 90% More vitamin K than 90% of fruit and berries.
Similar in composition
The foods with the nearest calories and macros.
- Pomegranate 83 kcal
- Apricots 48 kcal
- Kiwi 61 kcal
- Raspberries 52 kcal
- Sour cherries 50 kcal
- Cranberries 46 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.