Avocado Nutritional Information
Avocado Nutritional Information


There’s more to fresh California Avocados than great taste. Learning about avocado nutrition facts can help inspire you to find more ways to incorporate this healthy super fruit into your healthy diet.


  1. Avocados Are a Heart-Healthy, Nutrient-Dense Superfood
    Nutrient-dense foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice.
  2. Contains Good Fats
    The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat!
  3. Naturally Sodium-, Sugar- and Cholesterol-Free
    California Avocados are naturally sodium-, sugar- and cholesterol-free.
  4. A Unique Fruit
    Avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients such as vitamins A, D, K and E.
  5. Great for Babies and Kids
    The avocado’s creamy consistency makes it one of the first fresh foods a baby can enjoy.


One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins, minerals and phytonutrients, making it a heart-healthy choice to help meet nutrient needs. Although phytonutrients are not essential, research suggests they may promote human health.
The Dietary Guidelines for Americans and the American Heart Association recommend eating less nutrient-poor foods and limiting the amount of saturated fat, trans fat, added sugars and sodium consumed. The majority of fats in one’s diet should be heart-healthy monounsaturated or polyunsaturated; more than 75 percent of the fat in avocados is unsaturated, good fat.
Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats, monounsaturated and polyunsaturated fats, do not raise LDL (“bad”) cholesterol levels..
  • Monounsaturated Fats(5 G PER SERVING)
  • Polyunsaturated Fats(1 G PER SERVING)
  • Pantothenic Acid(0.7 MG/15% DV PER SERVING)
  • Dietary Fiber(3 G/11% DV PER SERVING)
  • Folate(45 MCG/10% DV PER SERVING)
  • Vitamin K(11 MCG/10% DV PER SERVING)
  • Copper(0.1 MG/10% DV PER SERVING)
  • Riboflavin(0.10 MG/8% DV PER SERVING)
  • Potassium(250 MG/6% DV PER SERVING)
  • Vitamin E(1 MG/6% DV PER SERVING)
  • Niacin(1.0 MG/6% DV PER SERVING)
  • Vitamin B6(0.1 MG/6% DV PER SERVING)
  • Vitamin C(4 MG/4% DV PER SERVING)
  • Magnesium(14 MG/4% DV PER SERVING)
  • Manganese(0.1 MG/4% DV PER SERVING)
  • Thiamin(0.04 MG/4% DV PER SERVING)
  • Iron(0.3 MG/2% DV PER SERVING)
  • Carotenoids Lutein + Zeaxanthin(136 MCG PER SERVING)
The Goodness of Fresh California Avocados


California Avocados are a fresh, natural, wholesome part of a healthy diet. They’re irresistibly rich in flavor, and they provide vital nutrients and phytochemicals. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.
Do Avocados Contain Antioxidants?


Fruits and vegetables are rich sources of antioxidants, substances that may protect your cells against the effects of free radicals. Free radicals can damage cells and may play a role in heart disease, cancer and other diseases. Research has shown that people who eat more fruits and vegetables have lower risks of several diseases; however, it is not clear whether these results are related to the amount of antioxidants in the fruits and vegetables, to other components of these foods, to other factors in people’s diets or to other lifestyle choices. What we do know is there is good evidence that eating a diet that includes plenty of fruits and vegetables is healthy. Antioxidants are abundant in fruits and vegetables. Some common antioxidants include beta-carotene, lutein, lycopene, selenium and vitamins A, C and E. California Avocados contain many of these antioxidants, including 6 percent of the recommended daily value for vitamin E, 4 percent for vitamin C and 136 mcg of the carotenoids lutein and zeaxanthin.
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