Fresh Avocado

Nutrients and fat composition A typical serving of avocado (100 g) is moderate to rich in several B vitamins and vitamin K, with good content of vitamin C, vitamin E and potassium (right table, USDA nutrient data). Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.[48] Avocados have diverse fats. For a typical avocado: About 75% of an avocado's energy comes from fat, most of which (67% of total fat) is monounsaturated fat as oleic acid. Other predominant fats include palmitic acid and linoleic acid. The saturated fat content amounts to 14% of the total fat. Typical total fat composition is roughly: 1% ω-3, 14% ω-6, 71% ω-9 (65% oleic and 6% palmitoleic), and 14% saturated fat (palmitic acid). Although costly to produce, nutrient-rich avocado oil has diverse uses for salads or cooking and in cosmetics and soap products.