Welcome to the iron content in 3 different types of avocado, ranging from 0.61 to 0.17 mg per 100g. The basic value from the general description of avocado is Avocados, raw, Florida which in 100g contains 0.17 mg of iron. As a source of iron, this corresponds to 1 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 120 kcal (6% RDA), the amount of Protein is 2.23 g (4% RDA), the amount of Fat is 10.06 g (15% RDA) and the amount of Carbohydrate is 7.82 g (6% RDA).

For the food Avocados, raw, Florida the typical serving size is 1 cup, pureed (or 230 g) which contains 0.39 mg of Iron. The precentage of the recommended daily value for this serving is 3 %. For this serving the Calories content is 276 kcal, the Protein content is 5.13 g, the Fat content is 23.14 g and the Carbohydrate content is 17.99 g.

This list of 3 types of avocado, is brought to you by www.dietandfitnesstoday.com and ranges from Avocados, raw, California through to Avocados, raw, Florida where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in avocado.

Iron Levels

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 3 items. The highest amount of iron from the 3 raw items is in Avocados, raw, California where the content is 0.61 mg per 100g.

The list below gives the total iron content in the 3 items from the general description 'avocado' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 3 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

avocado iron per 100g

Average Content for avocado

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of avocado, based on the list below of 3 different items under the general description of avocado, is 0.44 mg of iron. This average value corresponds to 3.14 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 149.00 kcal, the average amount of Protein is 2.06 g, the average amount of Fat is 13.38 g and the average amount of Carbohydrate is 8.33 g.

Median Amount

The median value of Iron is found in Avocados, raw, all commercial varieties which in 100g contains 0.55 mg of Iron. This corresponds to 4 % of the recommended daily allowance. For this serving the amount of Calories is 160 kcal, the amount of Protein is 2 g, the amount of Fat is 14.66 g and the amount of Carbohydrate is 8.53 g.

Highest iron Content per 100g

Using the list below for the 3 different avocado nutrition entries in our database, the highest amount of iron is found in Avocados, raw, California which contains 0.61 mg of iron per 100g. The associated percentage of RDA is 4 %. For this 100g serving the Calories content is 167 kcal, the Protein content is 1.96 g, the Fat content is 15.41 g, the Carbohydrate content is 8.64 g.

The lowest amount of iron is in Avocados, raw, Florida which in 100g contains 0.17 mg of iron. This gives as percentage of the recommended daily allowance 1 % of the RDA. For this 100g serving the amount of Calories is 120 kcal, the amount of Protein is 2.23 g, the amount of Fat is 10.06 g, the amount of Carbohydrate is 7.82 g.

The difference between the highest and lowest values gives a iron range of 0.44 mg per 100g. The range for the other nutrients are as follows; 47 kcal for Calories, 0.27 g for Protein, 5.35 g for Fat, 0.82 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Avocados, raw, Florida contains 0.17 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Avocados, raw, California which contains 1.4 mg in 1 cup, pureed (or 230 g). The precentage of the recommended daily value for this serving is 10 %. For this serving the Calories content is 384.1 kcal, the Protein content is 4.51 g, the Fat content is 35.44 g and the Carbohydrate content is 19.87 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.


Avocado List, iron Content per 100g

1. Avocados, raw, California - Iron
  Iron (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  0.61 mg (4%)167 kcal (8%)8.64 g (7%)15.41 g (24%)1.96 g (4%)
  Typical Serving size of 1 cup and pureed (or 230g):
   1.4 mg (10%) 384.1 kcal (19%) 19.87 g (15%) 35.44 g (55%) 4.51 g (9%)
  Other serving sizes 1 fruit and without skin and seed (or 136g):
  0.83 mg (6%) 227.12 kcal (11%) 11.75 g (9%) 20.96 g (32%) 2.67 g (5%)
  Other serving sizes 1 NLEA serving (or 30g):
  0.18 mg (1%) 50.1 kcal (3%) 2.59 g (2%) 4.62 g (7%) 0.59 g (1%)
2. Avocados, raw, all commercial varieties - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.55 mg (4%)160 kcal (8%)8.53 g (7%)14.66 g (23%)2 g (4%)
  Typical Serving size of 1 cup and cubes (or 150g):
   0.83 mg (6%) 240 kcal (12%) 12.8 g (10%) 21.99 g (34%) 3 g (6%)
  Other serving sizes 1 cup and pureed (or 230g):
  1.27 mg (9%) 368 kcal (18%) 19.62 g (15%) 33.72 g (52%) 4.6 g (9%)
  Other serving sizes 1 cup and sliced (or 146g):
  0.8 mg (6%) 233.6 kcal (12%) 12.45 g (10%) 21.4 g (33%) 2.92 g (6%)
  Other serving sizes 1 avocado and NS as to Florida or California (or 201g):
  1.11 mg (8%) 321.6 kcal (16%) 17.15 g (13%) 29.47 g (45%) 4.02 g (8%)
3. Avocados, raw, Florida - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.17 mg (1%)120 kcal (6%)7.82 g (6%)10.06 g (15%)2.23 g (4%)
  Typical Serving size of 1 cup and pureed (or 230g):
   0.39 mg (3%) 276 kcal (14%) 17.99 g (14%) 23.14 g (36%) 5.13 g (10%)