How Much Lysine is in an Avocado? Nutritional Facts and Comparison

January 1, 2026 •

4 min read

A typical 100-gram serving of avocado contains approximately 132 milligrams of lysine. While not a protein powerhouse, avocados are considered a complete protein source because they contain all nine essential amino acids, albeit in low quantities. This fact is often surprising, as this creamy fruit is more renowned for its healthy fats and fiber.

Quick Summary

Avocados provide a small amount of the essential amino acid lysine, approximately 132mg per 100g. Although they contain all essential amino acids, their main nutritional benefit stems from healthy fats and fiber, making them an excellent dietary addition rather than a primary protein source.

Key Points

Low Lysine Quantity: A 100-gram serving of avocado contains approximately 132mg of lysine, a relatively small amount compared to other protein-rich foods.
Complete Amino Acid Profile: Avocados contain all nine essential amino acids, technically making them a 'complete protein,' but the overall protein quantity is very low.
Not a Primary Protein Source: Due to its low protein content (about 2g per 100g), avocado should not be relied upon as a main source of protein or lysine.
Rich in Other Nutrients: Avocados are highly valuable for their healthy monounsaturated fats, dietary fiber, potassium, and various vitamins, including K, E, and C.
Dietary Synergy: The best way to get sufficient lysine is to combine avocados with other high-protein foods like meat, dairy, legumes, or quinoa.

The Amount of Lysine in Avocado

When assessing the protein content of any food, it is important to consider the quantity and composition of its amino acids. For avocado, the data shows that it contains a modest but complete profile of these building blocks. The amount of lysine, an essential amino acid, found in avocado is consistently reported across nutritional databases.

Lysine Content per 100 Grams

According to nutritional data, a 100-gram portion of avocado contains about 132 milligrams (0.132 grams) of lysine. A 100-gram portion is roughly equivalent to half of a medium-sized avocado, which typically weighs around 200 grams. This means a whole medium avocado would provide approximately 264 milligrams of lysine.

Lysine Content in a Whole Avocado

For a medium-sized avocado weighing around 200 grams, the total lysine content would be approximately 264 milligrams. Another source reports a 5-ounce (142-gram) avocado having 193 milligrams of lysine, which aligns with the per-100g data. While this contributes to your daily lysine intake, it is far less than what you would find in conventional protein sources.

Is Avocado a High-Lysine Food?

Despite having a complete amino acid profile, avocados are not considered a high-lysine food. The term "complete protein" can be misleading in this context. While it correctly states that all nine essential amino acids are present, it doesn't indicate the quantity. For a food to be considered a 'good source' of protein, at least 10% of its daily value must be met per serving. A medium avocado falls far short of this metric. For comparison, a 100-gram serving of parmesan cheese contains over 2 grams of lysine, and a lean beef steak offers even more.

The Importance of Lysine

Lysine is an essential amino acid, meaning the human body cannot produce it and must obtain it through diet. It plays a vital role in several bodily functions, including:

Protein synthesis: Lysine is crucial for building and repairing body tissues.
Collagen formation: It aids in the creation of collagen, which is important for healthy skin, bones, and connective tissues.
Calcium absorption: It helps the body absorb calcium, which is vital for bone health.
Immune system: Lysine supports normal immune function.

Lysine in Avocado vs. Other Foods

To put the lysine content of an avocado into perspective, consider the following comparison table. It highlights that while avocados contribute to overall nutrient intake, they are not the ideal choice if you are specifically looking to boost your lysine consumption.


Food (per 100g)	Lysine Content (mg)	Protein Content (g)
Avocado	~132	~2
Lean Beef	~3582	High
Parmesan Cheese	~3306	High
Cooked Lentils	~668	~9
Roasted Soybeans	~2634	High
Cooked Quinoa	High	~4.4

The Broader Nutritional Profile of Avocado

Beyond its low but complete protein content, the avocado is a nutrient-dense food that offers numerous health benefits. Its rich composition includes:

Healthy Fats: Primarily monounsaturated oleic acid, which is known for its heart-healthy benefits.
Fiber: An excellent source of dietary fiber, promoting digestive health and satiety.
Vitamins: Contains a wealth of vitamins, including Vitamin K, Vitamin E, Vitamin C, and several B-group vitamins like folate (B9) and pantothenic acid (B5).
Minerals: A fantastic source of potassium, containing more per gram than a banana, along with magnesium and copper.

Adding avocado to your diet offers these significant benefits, and the small amount of lysine is a bonus. It should be seen as a complementary food rather than a primary source of protein or lysine.

How to Build a Complete Lysine-Rich Meal

Since avocados provide a low amount of lysine, combining them with other, richer sources is a smart strategy for a balanced meal. For example, a complete and satisfying meal can be built around the complementary nutritional profiles of various ingredients.

Here are some simple ideas to create lysine-rich, balanced meals incorporating avocado:

Avocado and Egg Toast: Combine avocado with eggs, an excellent source of complete protein and lysine, on whole-grain toast.
Quinoa and Avocado Bowl: Mix cooked quinoa, a grain naturally rich in lysine, with diced avocado, black beans, corn, and fresh cilantro.
Salmon and Avocado Salad: Top a bed of greens with grilled salmon, another great lysine source, and sliced avocado for a meal packed with healthy fats and protein.
Avocado and Lentil Soup: Use lentils, a high-lysine legume, as the base for a hearty soup and garnish with fresh avocado cubes just before serving.

Conclusion

In summary, while an avocado contains a small amount of the essential amino acid lysine—approximately 132mg per 100g—it is not considered a primary dietary source for this nutrient. Avocados are more valuable for their rich content of healthy monounsaturated fats, fiber, and an array of vitamins and minerals like potassium. For individuals seeking to boost their lysine intake, integrating protein-rich foods such as meat, dairy, fish, or legumes is a much more effective strategy. The avocado remains a highly nutritious food, best appreciated for its complementary role in a balanced diet.

Frequently Asked Questions

The lysine content in avocado is significantly lower than in meat. For example, 100 grams of lean beef contains over 3,500mg of lysine, while the same amount of avocado has only about 132mg.

Yes, avocado contains all nine essential amino acids, which means it is technically a complete protein. However, the total quantity of protein in an avocado is very low, so it is not a significant source of protein for your daily needs.

The primary benefit of eating avocados comes from their high content of healthy monounsaturated fats, fiber, potassium, and various vitamins, not their protein or lysine content.

Yes, but they will need to combine avocados with other plant-based foods that are rich in lysine. These include legumes like lentils, chickpeas, and soybeans, as well as quinoa and certain seeds.

Avocados have a more favorable lysine-to-arginine ratio than some foods like nuts and seeds, meaning they contain more lysine relative to arginine. This is particularly relevant for those managing herpes simplex virus outbreaks.

Minimal cooking, such as light heating, does not significantly alter the lysine content in an avocado. However, deep-frying or high-temperature cooking methods may slightly degrade some nutrients.

A medium-sized avocado (around 200g) contains approximately 3-4 grams of protein, a relatively small amount considering its size and caloric content.