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 from Fat 35
% Daily Value*
Total Fat  4.5g7%
Saturated Fat 0.5g3%
Trans Fat 0g 
Polyunsaturated Fat 0.5g 
Monounsaturated Fat 3g 
Cholesterol 0mg0%
Sodium  0mg0%
Potassium 150mg4%
Total Carbohydrate 3g1%
Dietary Fiber 2g8%
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:
 Calories2,0002,500
Total FatLess than65g80g
  Sat FatLess than20g25g
CholesterolLess than300mg300mg
SodiumLess than2,400mg2,400mg
Total Carbohydrate300g375g
  Dietary Fiber25g30g
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.
  1. 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.
     
  2. 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.

  1. Reference the footnote for percent daily value recommendations based on a 2,000 calorie diet.
  1. 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)
      
      
  Calories50 60130250
  Total Fat (g) 4.57% DV61223
  Sat Fat (g)0.53% DV123
  Trans Fat (g)0.0 000
  Polyunsaturated Fat (g)0.5 113
  Monounsaturated Fat (g)3.0 4715
  Cholesterol (mg)0.00% DV000
  Sodium (mg)0.00% DV0510
  Potassium (mg)150.04% DV190380760
  Total Carbohydrate (g)3.01% DV3613
  Dietary Fiber (g)2.08% DV3510
  Sugars (g)0.0 000
  Protein (g)0.0 113
  VITAMINS    
  Folate (mcg or µg)276% DV33.867.5135
  Niacin (mg)0.62% DV0.71.42.9
  Pantothenic Acid (mg)0.44% DV0.51.12.2
  Riboflavin (mg)0.04% DV0.10.10.2
  Vitamin A (IU)441% DV55110220
  Vitamin B6 (mg)0.14% DV0.10.20.4
  Vitamin C (mg)2.64% DV3.36.513
  Vitamin E (IU)0.94% DV1.12.24.4
  MINERALS    
  Calcium (mg)40% DV51020
  Copper (mg)0.12% DV0.10.10.3
  Iron (mg)0.22% DV0.20.50.9
  Magnesium (mg)92% DV11.322.545
  Manganese (mg)0.02% DV0.10.10.2
  Phosphorous (mg)162% DV204080
  Zinc (mg)0.20% DV0.30.51.0


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.

Fruits and Veggies-More Matters® Logo
  • 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.

Avocado on fork
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.