Recipe Nutrition Calculator

Find total macros and more for over 100 nutrients.
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      Avocados
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      Cooked Kale
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      Quinoa Cooked
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      Cooked Coho Salmon (Wild)
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      Nutrition Facts
      Serving Size
      Whole Recipe (513g)
      Calories550
      % Daily Value *
      Total Fat 16.6g21%
      Saturated Fat 3g15%
      Trans Fat 0g
      Cholesterol 93.5mg31%
      Sodium 134.3mg6%
      Total Carbohydrate 48.7g18%
      Dietary Fiber 12.3g44%
      Total Sugars 3.4g7%
      Includes --g Added Sugars--%
      Protein 52.4g105%
      Vitamin C 28.4mg32%
      Vitamin D 19.2mcg96%
      Iron 5mg28%
      Calcium 306.4mg24%
      Potassium 1380.7mg29%
      Phosphorus 897.9mg72%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      Missing data "--" is set to equal 0. Totals may be higher than shown.
      Quick Stats
      • Calories 550 28% DV
      • Protein 52g 105% DV
      • Carbs 49g 18% DV
      • Fat 17g 21% DV
      • Fiber 12g 44% DV
      • Sugar 3.4g 7% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 550 calories in Avocados coming from 38% protein, 35% carbs, 27% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Avocados. This food consists of 76.89% water, 10.29% protein, 9.56% carbs, 3.26% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight513g
      Calories 550 28%
      Fat 16.6g 21%
      Protein 52.4g 105%
      Carbohydrate 48.7g 18%
      Sugars 3.4g 7%
      Fiber 12.3g 44%
      Cholesterol 93.5mg 31%
      Saturated Fats 3g 15%
      Net-Carbs 36.4g
      Trans Fatty Acids 0g
      Minerals
      -- = missing data %DV
      Weight513g
      Calcium 306.4mg 24%
      Iron, Fe 5mg 28%
      Potassium, K 1380.7mg 29%
      Magnesium 215.2mg 51%
      Phosphorus, P 897.9mg 72%
      Sodium 134.3mg 6%
      Zinc, Zn 3.5mg 32%
      Copper, Cu 0.62mg 69%
      Manganese 1.9mg 85%
      Selenium, Se 71.1mcg 129%
      Fluoride, F 2mcg 0%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight513g
      Vitamin A, RAE 278.5mcg 31%
      Vitamin C 28.4mg 32%
      Thiamin (B1) 0.43mg 36%
      Riboflavin (B2) 0.66mg 51%
      Niacin (B3) 15.4mg 96%
      Vitamin B5 (PA) 2mg 40%
      Vitamin B6 1.3mg 79%
      Biotin --mcg
      Folate (B9) 207.3mcg 52%
      Folic acid 0mcg 0%
      Food Folate 207.3mcg 52%
      Folate DFE 207.3mcg 52%
      Choline 169.5mg 31%
      Vitamin B12 8.5mcg 354%
      Retinol 86.7mcg
      Carotene, beta 2273.4mcg 21%
      Carotene, alpha 19.8mcg 0%
      Cryptoxanthin, beta 41.7mcg 0%
      Vitamin A, IU 4127.4IU
      Lycopene 0mcg
      Lut + Zeaxanthin 6652.8mcg
      Vitamin E 5.4mg 36%
      Vitamin D 19.2mcg 96%
      Vitamin D2 --mcg
      Vitamin D3 19.2mcg
      Vitamin D (IU) 766.7IU 96%
      Vitamin K 550.2mcg 458%
      Vitamin K1 0mcg
      Menaquinone-4 (K2) 0mcg
      Other
      -- = missing data
      Weight513g
      Water 391.6g
      Ash 5g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score 20.12
      Carbs & Sugars
      -- = missing data %DV
      Weight513g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 0.34g
      Glucose (Dextrose) 0.81g
      Fructose 0.58g
      Lactose 0g
      Maltose 0g
      Galactose 0.03g
      Starch 32.6g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight513g
      Total Monounsaturated 6.575g
      Total Polyunsaturated 5.531g
      Omega 3s 2.475g 155%
      Omega 6s 2.743g 16%
      Omega 3 to Omega 6 Ratio 0.9
      Omega 6 to Omega 3 Ratio 1.11
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) 0.031g 2%
      Eicosapentaenoic Acid (EPA) 0.682g
      Docosapentaenoic Acid (DPA) 0g
      Docosahexaenoic Acid (DHA) 1.146g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) 0.004g
      cis-cis-n6-Eicosadienoic Acid 0g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0g
      Capric Acid (10:0) 0g
      Lauric Acid (12:0) 0.008g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.263g
      Pentadecanoic Acid (15:0) 0g
      Palmitic Acid (16:0) 2.315g
      Margaric Acid (17:0) 0g
      Stearic Acid (18:0) 0.312g
      Arachidic Acid (20:0) 0g
      Behenic Acid (22:0) 0g
      Lignoceric Acid (24:0) 0g
      Monounsaturated Fats
      Myristoleic Acid (14:1) 0g
      Pentadecenoic Acid (15:1) 0g
      Palmitoleic Acid (16:1) 0.66g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) 0.003g
      Oleic Acid (18:1) 5.025g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0.532g
      Docosenoic Acid (22:1) 0.31g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) --g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 2.743g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.768g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0.088g
      Eicosatrienoic Acid (20:3) 0.005g
      Eicosatetraenoic Acid 20:4 0.047g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol 0.001g
      Campesterol 0.001g
      Beta-sitosterol 0.022g
      Amino Acids
      -- = missing data %RDI
      Weight513g
      Essential Amino Acids
      Histidine 1645mg 235%
      Isoleucine 2381mg 170%
      Leucine 4030mg 148%
      Lysine 4370mg 208%
      Methionine 1406mg 193%
      Phenylalanine 2120mg 242%
      Threonine 2181mg 208%
      Tryptophan 596mg 213%
      Valine 2634mg 145%
      Conditionally Essential Amino Acids
      Arginine 3251mg
      Cystine 602mg 210%
      Glycine 2527mg
      Proline 2107mg
      Tyrosine 1649mg 188%
      Non-Essential Amino Acids
      Alanine 2972mg
      Aspartic acid 5144mg
      Betaine 0.59mg
      Glutamic acid 7538mg
      Hydroxyproline --mg
      Serine 2146mg
      Data Source
      Avocados
      USDA Food Data Central Standard Release (Common)
      Cooked Kale
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Quinoa Cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Coho Salmon (Wild)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.