Fruits / Tropical Fruits
Avocado, red
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 68% |
| Calories | 100kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.9 g/ 71g (1%) | ||||||
Total Fat | 7.6 g/ 42g (18%) | ||||||
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Total Carbs | 7 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 1.3 mg NE/ 16mg NE (8%) |
Vit C | 13 mg/ 70mg (18%) source |
Minerals
Calcium | 11 mg/ 750mg (1%) |
Phosphorus | 27 mg/ 700mg (3%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Avocado (red), about 100 g serving.
Why it matters to health
Avocado is a good source of healthy fats and dietary fiber. The fiber helps you feel full and supports regular digestion—useful when you’re doing 3 full meals plus 1–2 snacks a day. It also provides carbohydrates (mostly from natural sugars) but with fiber, which can make blood sugar rise more gently than refined carbs. Saturated fat is present, so it’s best to keep portions reasonable, especially if you’re also eating other fatty foods in the same day. Sodium is very low, which is great for everyday heart-friendly eating.
Healthier tips
- Use it as a snack or add to meals: 1/4 to 1/2 cup per serving (adjust based on your overall meal portions).
- Pair with protein for better balance: boiled egg, tuna, chicken, or tofu.
- Make it more filling by adding fiber-rich sides like vegetables or whole grains (e.g., brown rice, kamote in reasonable portions).
- If you’re watching saturated fat, avoid combining avocado with very fatty toppings (e.g., lots of cream/mayo) in the same meal.
Common Filipino dishes
Guacamole, avocado shake, avocado with milk and sugar, avocado on toast, avocado in fruit salad
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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