Avocado Nutrition Facts & Label

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  4.5g 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
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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.

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.

  1. 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.
  1. 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)
  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

NUTRITION FACTS

1 serving of fresh avocado
About 1/5 of an avocado
1 oz. (30g)

Calories: 50
Total Fat (g): 4.5 (7% DV)
Sat Fat (g): 0.5 (3% DV)
Trans Fat (g): 0
Polyunsaturated Fat (g): 0.5
Monounsaturated Fat (g): 3
Cholesterol (mg): 0 (0% DV)
Sodium (mg): 0 (0% DV)
Potassium (mg): 150.0 (4% DV)
Total Carbohydrate (g): 3 (1% DV)
Dietary Fiber (g): 2 (8% DV)
Sugars (g): 0
Protein (g): 0

VITAMINS

Folate (mcg or µg): 27 (6% DV)
Niacin (mg): 0.6 (2% DV)
Pantothenic Acid (mg): 0.4 (4% DV)
Riboflavin (mg): 0.0 (4% DV)
Vitamin A (IU): 44 (1% DV)
Vitamin B6 (mg): 0.1 (4% DV)
Vitamin C (mg): 2.6 (4% DV)
Vitamin E (IU): 0.9 (4% DV)

MINERALS

Calcium (mg): 4 (0% DV)
Copper (mg): 0.1 (2% DV)
Iron (mg): 0.2 (2% DV)
Magnesium (mg): 9 (2% DV)
Manganese (mg): 0.0 (2% DV)
Phosphorous (mg): 16 (2% DV)
Zinc (mg): 0.2 (0% DV)

 

1.25 serving
About ¼ of an avocado
1.25 oz. (37.5g)

Calories: 60
Total Fat (g): 6
Sat Fat (g): 1
Trans Fat (g): 0
Polyunsaturated Fat (g): 1
Monounsaturated Fat (g): 4
Cholesterol (mg): 0
Sodium (mg): 0
Potassium (mg): 190
Total Carbohydrate (g): 3
Dietary Fiber (g): 3
Sugars (g): 0
Protein (g): 1

VITAMINS

Folate (mcg or µg):33.8
Niacin (mg): 0.7
Pantothenic Acid (mg): 0.5
Riboflavin (mg): 0.1
Vitamin A (IU): 55
Vitamin B6 (mg): 0.1
Vitamin C (mg): 3.3
Vitamin E (IU): 1.1

MINERALS

Calcium (mg): 5
Copper (mg): 0.1
Iron (mg): 0.2
Magnesium (mg): 11.3
Manganese (mg): 0.1
Phosphorous (mg): 20
Zinc (mg): 0.3

 

2.5 servings
About ½ of an avocado
2.5 oz. (75g)

Calories: 130
Total Fat (g): 12
Sat Fat (g): 2
Trans Fat (g): 0
Polyunsaturated Fat (g): 1
Monounsaturated Fat (g): 7
Cholesterol (mg): 0
Sodium (mg): 5
Potassium (mg): 380
Total Carbohydrate (g): 6
Dietary Fiber (g): 5
Sugars (g): 0
Protein (g): 1

VITAMINS

Folate (mcg or µg):67.5
Niacin (mg): 1.4
Pantothenic Acid (mg): 1.1
Riboflavin (mg): 0.1
Vitamin A (IU): 110
Vitamin B6 (mg): 0.2
Vitamin C (mg): 6.5
Vitamin E (IU): 2.2

MINERALS

Calcium (mg): 10
Copper (mg): 0.1
Iron (mg): 0.5
Magnesium (mg): 22.5
Manganese (mg): 0.1
Phosphorous (mg): 40
Zinc (mg): 0.5

 

5 servings of fresh avocado 
About 1 whole avocado
5 oz. (150g)

Calories: 250
Total Fat (g): 23
Sat Fat (g): 3
Trans Fat (g): 0
Polyunsaturated Fat (g): 3
Monounsaturated Fat (g): 15
Cholesterol (mg): 0
Sodium (mg): 10
Potassium (mg): 760
Total Carbohydrate (g): 13
Dietary Fiber (g): 10
Sugars (g): 0
Protein (g): 3

VITAMINS

Folate (mcg or µg):135
Niacin (mg): 2.9
Pantothenic Acid (mg): 2.2
Riboflavin (mg): 0.2
Vitamin A (IU): 220
Vitamin B6 (mg): 0.4
Vitamin C (mg): 13
Vitamin E (IU): 4.4

MINERALS

Calcium (mg): 20
Copper (mg): 0.3
Iron (mg): 0.9
Magnesium (mg): 45
Manganese (mg): 0.2
Phosphorous (mg): 80
Zinc (mg): 1.0

View as a graphic

The Produce for Better Health Foundation's -- More Matters® health initiative, which promotes increased consumption of fruits and vegetables for good health, identifies avocados as part of the green fruit category. Fruits and Veggies-More Matters<span class=

One cup of pureed avocado has...

  • 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 a nutrient-dense food, can help get you some of the nutrients you need while balancing your calorie intake.

Download the complete nutrition points (PDF)