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Avocado Nutrition Facts & Label

Topics discussed below at a glance:

• Avocado Nutrition Facts Label and how to read it
• Avocados – the “Nutrient Booster”
• Avocado Nutrient Density – get more for your calories
• Avocado Nutrient Profile – additional nutrients in avocados
• Avocados in Lutein - your eye health

The Avocado Nutrition Facts Label

The avocado nutrition facts label is courtesy of the California Avocado Commission and is designed to be compliant with the FDA Guidelines for Nutrition Labeling.

Source: California Avocado Commission

Download the Full Label View the Spanish Version of 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 1oz; there are five servings in a medium avocado. As sizes of Hass Avocados and other avocado varieties can vary, consider the 1oz/30g; 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.

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.

Avocados – the Nutrient Booster

Avocados act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.

Alpha- and beta-carotene can form Vitamin A in the body, which is essential for proper growth and reproduction as well as good eyesight. With nearly 20 vitamins, minerals and phytonutrients per 1-oz serving, avocados are a good nutrient choice.

Nutrient Density – Get more for your calories

Avocados contain 76 milligrams beta-sitosterol in a 3-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.

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 Nutrient Profile:

Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.

What are phytonutrients? Phytonutrients are thought to help prevent many chronic diseases.

Avocados and Lutein – Your Eye Health:

• Avocados are a good way to get more lutein in the diet. An ounce of avocado contains 81 micrograms of lutein. Lutein has been shown to be concentrated in the Macula of the eye, and research suggests that it may help maintain
  healthy eyesight as we age. 

• Lutein is a natural antioxidant that may help maintain eye health as we get older. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient lutein in your diet.

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.