raw avocado
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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, raw avocado is very healthy. It's rich in heart-healthy monounsaturated fats, particularly oleic acid, which can help lower bad cholesterol. Avocados are also an excellent source of potassium, dietary fiber, and antioxidants like lutein and zeaxanthin, supporting heart, digestive, and eye health.
Per 100 grams, raw avocado contains approximately 160 calories. It has about 8.53 grams of carbohydrates, with a significant portion being fiber, and around 14.66 grams of fat, primarily healthy monounsaturated fats. It also provides about 2 grams of protein.
Yes, raw avocado can be beneficial for weight loss when consumed in moderation. Its high fiber content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. The healthy fats also contribute to satisfaction, but remember its calorie density means portion control is key.
Yes, raw avocado is highly keto-friendly. It is low in net carbs (total carbs minus fiber) and rich in healthy fats, making it an ideal food for ketogenic diets. Its fat content helps maintain ketosis, while its fiber aids digestion.
Yes, raw avocado is an excellent choice for diabetics. Its low carbohydrate content and high fiber help manage blood sugar levels, preventing sharp spikes. The healthy fats can also improve insulin sensitivity and contribute to heart health, which is crucial for individuals with diabetes.
A ripe avocado will yield to gentle pressure when squeezed in your palm, but it shouldn't feel mushy. The skin color can vary by type, but often a ripe Hass avocado will be dark green to purplish-black. Check under the stem; if it comes off easily and is green underneath, it's likely ripe.
raw avocado is a versatile ingredient found in cuisines around the world. With 160 calories per 100g and 2 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Whole, unripe avocados can be stored at room temperature until ripe. Once ripe, store them in the refrigerator for a few days to slow down ripening. For a cut avocado, sprinkle the exposed flesh with lemon or lime juice, then wrap it tightly in plastic wrap or place it in an airtight container before refrigerating to minimize browning.
Raw avocado has a mild, creamy, and slightly nutty flavor with a smooth, buttery texture. It's not overly sweet or savory, making it versatile for both sweet and savory dishes. The taste is often described as subtly earthy and rich.
Raw avocado turns brown after cutting due to oxidation. When the flesh is exposed to air, enzymes called polyphenol oxidase react with phenolic compounds, causing the browning. This is a natural process and doesn't necessarily mean the avocado is spoiled, though the appearance may be less appealing.
While raw avocado is most commonly enjoyed fresh, it can be gently cooked, though high heat can alter its texture and flavor, sometimes making it bitter. It's best added at the end of cooking or used in dishes that require minimal heat, like warm salads or quick sautés, to preserve its creamy texture.