Fruits / Tropical Fruits
Avocado, green
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 70% |
| Calories | 101kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.9 g/ 71g (1%) | ||||||
Total Fat | 6.2 g/ 42g (14%) | ||||||
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Total Carbs | 10.5 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 16 mg/ 750mg (2%) |
Phosphorus | 24 mg/ 700mg (3%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Avocado (green), a creamy fruit that’s rich in healthy fats and fiber.
Why it matters to health
Avocado helps you feel full longer because it has dietary fiber (4.8g per 100g) and some carbs. The unsaturated fats support heart health, while the saturated fat (1.21g) is present but not the main type. It also has low sodium (1mg), which is helpful for everyday meals. The carbs are not just sugar—there’s also fiber, so it’s generally a better choice than refined snacks. If you’re watching calories, keep portions steady since it’s still calorie-dense (about 101 kcal per 100g).
Healthier tips
- Use it as a topping or side: add 1/4 to 1/2 cup to meals (instead of eating a whole bowl as a snack every time).
- Pair it with protein and fiber for balanced meals: avocado + eggs/fish/chicken + vegetables.
- For snacks, try avocado on whole grain bread or with veggies (like cucumber/tomato) rather than sugary spreads.
- Since it has natural carbs, keep an eye on portion size if you’re also eating rice or noodles in the same meal.
- Try it in your 3 meals and 1–2 snacks: use it more often as part of meals, and keep snack portions moderate.
Common Filipino dishes
Avocado on toast, Ginataang gulay with avocado, Avocado and egg salad, Avocado smoothie, Avocado with shrimp and tomatoes
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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