Foods/Fruit/Avocado

Fruit · smoothie

Avocado

1 medium · 201 g414 kcal

A fruit that's a strong source of Folate (DFE) and Copper.

Macros

Per serving

414 kcal

Energy

3.6g

Protein

16.7g

Carbs

40.8g

Fat

not available

Fiber

Protein 3.6 gCarbs 16.7 gFat 40.8 g

206 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.

What a serving covers

% of a day’s needs

Per 1 medium (201 g), as a share of a reference adult — male, 35, moderately active.

65%

64%

34%

26%

17%

16%

Good source of (≥ 20% RDA)

Folate (DFE)CopperPotassiumVitamin B6

Pairs well with

What fills avocado’s gaps?

Avocado is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Manganese 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Brazil nutsAdds Selenium & Phosphorus+ Selenium+ Phosphorus+ Magnesium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 medium = 201 g

Generous to use, with room before it crowds out variety.

Common questions

Avocado, in brief

How many calories are in avocado?

1 medium (201 g) of avocado has about 414 calories.

What is avocado a good source of?

Avocado is a good source of Folate (DFE), Copper, Potassium, Vitamin B6.

Is avocado good in a smoothie?

Yes — avocado is one of S8D's smoothie-role foods.

Keep exploring

More fruit

All foods →

Nutrient guides

Folate (DFE) Copper Potassium Vitamin B6 Manganese Magnesium

Put avocado to work.

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