Avocado, Flesh Only
Introduction
The avocado is a fruit—specifically a large berry with a single seed—native to Central and South America and widely cultivated for its rich, creamy flesh; it is typically eaten raw rather than cooked, commonly sliced into salads, mashed for spreads like guacamole, or blended into smoothies.
Its standout feature is the buttery, pale green to yellow flesh contrasted with a dark, often pebbled skin that ranges from green to almost black in some varieties; the green colour comes from chlorophyll and the presence of carotenoids such as lutein, while the darker skins result from variety-specific pigments and ripening processes.
Nutritionally, avocados are notable for their high content of monounsaturated fats (especially oleic acid), fibre, and a relatively low sugar content; they also provide important micronutrients including potassium, vitamin K, vitamin E, vitamin C, B‑vitamins (notably folate), and smaller amounts of magnesium and copper.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.