Avocado Nutrition Facts per 100 g of Edible Flesh

An avocado half is easy to picture, but it is not a fixed weight. Fruit size, variety, and the size of the pit all affect how much flesh that half contains. This nutrition guide uses a straightforward reference: 100 grams of raw edible avocado flesh, with the skin and pit removed. It is a comparison basis, not a rule that everyone should eat that amount at a meal. The USDA generic reference supplies 160 calories, 14.7 grams of total fat, 6.7 grams of dietary fiber, and 2.0 grams of protein per 100 grams. These figures describe plain avocado. They do not include bread, eggs, salad dressing, tortilla chips, or anything else served beside it. Showing several nutrients together gives a more useful picture than treating the calorie value alone as a verdict on the food. The data come from USDA FoodData Central, SR Legacy, food 171705, “Avocados, raw, all commercial varieties.” Because the chosen portion is exactly 100 grams, no serving conversion is needed for the displayed values. This is a generic entry covering commercial varieties, not a laboratory analysis of an individual avocado. A specific variety or product can differ. The image presents an educational reference and does not imitate a manufacturer's official Nutrition Facts panel. To connect your portion with this reference, place the edible flesh in a container on a kitchen scale after accounting for the container's weight. Weighing the whole fruit would include parts you do not eat and would overstate the portion used in this calculation. If a serving is smaller or larger, scale all nutrients using the same weight ratio. Do not adjust calories while leaving the protein, fat, and fiber figures attached to a different quantity. Texture can make volume measures confusing. Cubed avocado, thin slices, and mashed avocado pack differently into a cup. A gram measure avoids assuming that those shapes have identical weights. If you prefer household measures, choose a database entry or label that explicitly defines the relevant measure. A photograph can illustrate the food, but it cannot guarantee the exact weight of the visible slices. The serving text is the basis of the fact card. Avocado may be used in toast, a sandwich, or a bowl of vegetables. Those suggestions describe possible uses, not calculated recipes. Guacamole also requires its own ingredient list and quantities: adding other foods changes the mixture and the amount of avocado in each serving. For a complete meal total, record each ingredient and the number of portions rather than transferring the plain-avocado figure to the finished dish. For calorie awareness, the useful lesson is consistency in measurement. Avocado's fat and fiber can be discussed without promising that it causes weight loss or insisting that it must be avoided. Choose a portion that fits your meal and preferences, then interpret the numbers in that context. Source: USDA FoodData Central, https://fdc.nal.usda.gov/food-details/171705/nutrients.