Avocado Nutrition Facts & Label

Topics discussed below at a glance:

    Avocado Nutrition Facts Label and how to read it
    One cup of pureed avocado has...
    Total calories in an avocado half
    Avocado Nutrient Density – get more for your calories

The Avocado Nutrition Facts Label

The avocado nutrition facts label is designed to be compliant with the
FDA Guidelines for Nutrition Labeling.
 

Nutrition Facts Serving Size 1/5 medium (30 g/1 oz.) Servings Per Container 5 Amount Per Serving Calories 50 Calories from Fat 35 % Daily Value* Total Fat  4.5g 7% Saturated Fat 0.5g 3% Trans Fat 0g   Polyunsaturated Fat 0.5g   Monounsaturated Fat 3g   Cholesterol 0mg 0% Sodium  0mg 0% Potassium 150mg 4% Total Carbohydrate 3g 1% Dietary Fiber 2g 8% Sugars 0g   Protein  0g Vitamin A 0% • Vitamin C 4% Calcium 0% • Iron 2% Vitamin E 4% • Thiamin 2% Riboflavin 4% • Niacin 4% Vitamin B6 4% • Folate 6% Pantothenic Acid 4% • Phosphorus 2% Magnesium 2% • Zinc 2% Copper 2% • Manganese 2% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:   Calories 2,000 2,500 Total Fat Less than 65g 80g   Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g   Dietary Fiber 25g 30g Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4

Download the Full Label View the Spanish Version of the Label

How to read the label

1. Start with the serving size and servings per package.
   A serving of avocado is based on 1/5 of a medium avocado or 1 oz.; there are five servings in a medium avocado. As sizes of Hass Avocados and other avocado varieties can vary, consider the 30 g/1 oz. serving for easier calculations.

2. Check calories (and calories from fat).
   According to the FDA - Calories provide a measure of how much energy you get from a serving of this food.
   
   Based on a 2,000 calorie diet the FDA's general guide to calories is:
   
       40 Calories is low
       100 Calories is moderate
       400 Calories or more is high
   
   One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.
    
3. Look at the nutrients to help limit or increase your nutrient consumption.
   According to the FDA - eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

Avocados, due to their mono and polyunsaturated fat content, are a great substitution for foods rich in saturated fat. Avocados also contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.

4. Reference the footnote for percent daily value recommendations based on a 2,000 calorie diet.

5. Check the Percent Daily Value (%DV) column to see how much of the FDA recommended Daily Value for key nutrients (based on a 2,000 calorie daily diet) the avocado provides.

For more information on FDA Guidelines for Nutrition Labeling and help on how to read the nutrition label – visit the U.S.Food and Drug Administration site here.

NUTRITION FACTS CHART
Fresh Avocado (5 oz. medium size)	1 serving of avocado About 1/5 of an avocado 1 oz. (30g)	% Daily Value	1.25 serving About ¼ of an avocado 1.25 oz. (37.5g)	2.5 servings About ½ of an avocado 2.5 oz. (75g)	5 servings About 1 whole avocado 5 oz. (150g)
Calories	50		60	130	250
Total Fat (g)	4.5	7% DV	6	12	23
Sat Fat (g)	0.5	3% DV	1	2	3
Trans Fat (g)	0.0		0	0	0
Polyunsaturated Fat (g)	0.5		1	1	3
Monounsaturated Fat (g)	3.0		4	7	15
Cholesterol (mg)	0.0	0% DV	0	0	0
Sodium (mg)	0.0	0% DV	0	5	10
Potassium (mg)	150.0	4% DV	190	380	760
Total Carbohydrate (g)	3.0	1% DV	3	6	13
Dietary Fiber (g)	2.0	8% DV	3	5	10
Sugars (g)	0.0		0	0	0
Protein (g)	0.0		1	1	3
VITAMINS
Folate (mcg or µg)	27	6% DV	33.8	67.5	135
Niacin (mg)	0.6	2% DV	0.7	1.4	2.9
Pantothenic Acid (mg)	0.4	4% DV	0.5	1.1	2.2
Riboflavin (mg)	0.0	4% DV	0.1	0.1	0.2
Vitamin A (IU)	44	1% DV	55	110	220
Vitamin B6 (mg)	0.1	4% DV	0.1	0.2	0.4
Vitamin C (mg)	2.6	4% DV	3.3	6.5	13
Vitamin E (IU)	0.9	4% DV	1.1	2.2	4.4
MINERALS
Calcium (mg)	4	0% DV	5	10	20
Copper (mg)	0.1	2% DV	0.1	0.1	0.3
Iron (mg)	0.2	2% DV	0.2	0.5	0.9
Magnesium (mg)	9	2% DV	11.3	22.5	45
Manganese (mg)	0.0	2% DV	0.1	0.1	0.2
Phosphorous (mg)	16	2% DV	20	40	80
Zinc (mg)	0.2	0% DV	0.3	0.5	1.0

View as a graphic

One cup of pureed avocado has...

Did you know?

Avocados are included in Fruits & Veggies-More Matters® consumer educational program to promote increased consumption of fruits and vegetables for good health.

• 368 Calories
• 4.6 g of Protein
• 19.62 g of Carbohydrate
• 1166 mg of Potassium
• 23.0 mg of Vitamin C
• 175 mg Beta-sitosterol
• 0 mg Cholesterol

The information above is based on the USDA National Nutrient Database for Standard Reference. Search the database for "avocado".

Total calories in an avocado half?

Avocados differ by size; the Hass variety in particular has three sizes - small, medium and large. Because of the variance in size, it is difficult to simply say "avocados have X calories" and have it apply to all sizes of avocado. However, using the avocado nutrition label above we can determine that one serving of avocado equates to 1 ounce. And if you are starting with a medium sized avocado, you have a total of 5 servings or 5 ounces. Therefore half of a medium sized avocado would have approximately 2.5 servings. 2.5 servings of avocado as it states in the chart above is 130 calories.
 

Hass Avocados – More than Great Taste!

The 2010 Dietary Guidelines for Americans recommend that you consume fewer calories from foods containing added sugars, solid fat and sodium and eat more nutrient-dense foods, including fruits and vegetables, to help get the nutrients you need while balancing your calorie intake.

Avocados contain 25 milligrams beta-sitosterol in a 1-oz. serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels. Learn more in avocados, good fats & heart health.
Find more info on nutrients in avocados.

Nutrient Density – Get more for your calories with avocados

As one step towards managing weight, the USDA recommends choosing foods that are "nutrient-dense," like fruits and vegetables, that are low in "extras" that just add calories.

Nutrient dense foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals making it a nutrient dense choice.

Avocados as one of the nutrient-dense foods, can help get you some of the nutrients you need while balancing your calorie intake.

Download the complete nutrition points (PDF)

Jump to other avocado topics: avocados and heart disease, dietary recommendations, health information for kids and babies, avocados – spread chart, managing weight loss, healthy diet recipes, nutrition expert, & other nutrition news.