Avocado Nutrition Facts & Label


How to read the label

  1. Start with the serving size and servings per package.
    A serving of avocado is based on 1/3 of a medium avocado (50 grams) so there are three servings per avocado.
     
  2. Check calories (and calories from fat).
    Based on a 2,000 calorie diet the FDA’s general guide to calories in a serving of food is:

    • 40 Calories is low
    • 100 Calories is moderate
    • 400 Calories or more is high

    One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins, minerals and beneficial plant compounds 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-saturated fat, trans fat, or sodium may increase your risk of heart disease, some cancers, or high blood pressure. Health experts recommend limiting your intake of saturated fat, trans fat, added sugars, and sodium 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 or added sugars.
     
  4. Check the % 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.

One cup (4.6 servings, 230g) of pureed avocado has…

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

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

Fresh avocados – More than Great Taste!

2015 Dietary Guidelines for Americans emphasize making small dietary shifts to achieve an overall healthy eating pattern, such as replacing foods higher in saturated fats with foods containing good fats, like avocados. The Guidelines and the American Heart Association recommend eating a variety of nutritious foods from all food groups. Eating a variety of fruits and vegetables may help one control their weight, cholesterol and blood pressure. As one step towards managing weight, the USDA recommends choosing foods that are “nutrient-rich,” like fruits and vegetables, that are low in “extras” that just add calories.

Avocados Now Defined as “Healthy”

The U.S. Food and Drug Administration (FDA) has new guidance for the use of the nutrient content claim “healthy” on food labeling, and fresh avocados meet the criteria. The new proposed guidance from FDA, in light of new scientific evidence and recommendations from the Dietary Guidelines, gives consideration to the types of fats in a food. The Dietary Guidelines for Americans state that the type of fat, rather than the total amount, is most important for good health. Avocados contain 8g of fat per 50g serving, over 75% of which are naturally good fats (monounsaturated and polyunsaturated fats).


Nutrition Facts

Serving Size 1/3 medium (50g)

Amount Per Serving
Calories 80
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Trans Fat -
Polyunsaturated Fat 1g -
Monounsaturated Fat 5g -
Cholesterol 0mg 0%
Sodium 0mg 0%
Carbohydrates 4g 1%
Dietary fiber 3g 11%
Sugar 0g
(includes 0g added sugars)
0%
Added sugars -
Protein 1g -
Vitamin D 0mcg 0%
Calcium 10mg 0%
Iron 0.3mg 2%
Potassium 250mg 6%
Vitamin A 0mcg 0%
Vitamin C 4mg 4%
Vitamin E 1mg 6%
Vitamin K 11mcg 10%
Thiamin 0.04mg 4%
Riboflavin 0.1mg 8%
Niacin 1mg 6%
Vitamin B6 0.1mg 6%
Folate
(0mcg folic acid)
45mcg DFE
10%
Pantothenic Acid 0.7mg 15%
Phosphorus 30mg 2%
Magnesium 15mg 4%
Zinc 0.3mg 2%
Copper 0.1mg 10%
Manganese 0.1mg 4%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


 

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

 


Download the Infographic

The Avocado Nutrition Facts Label

What's Inside: The avocado nutrition facts label is designed to be compliant with the FDA Guidelines for Nutrition Labeling.  
 

Nutrition Facts Label

One Medium Sized Fresh Avocado is approximately 5 oz. DV = Daily Value


1 Serving

About 1/3 of an avocado
(50g / ~1.75oz)

Calories 80
Total Fat 8g
Saturated Fat 1g
Trans Fat 0
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0
Sodium 0mg
Potassium 250mg
Total Carbohydrate 4g
Dietary Fiber 3g
Total Sugars 0
Added Sugars 0
Protein 1g
VITAMINS
Folate (mcg or μg) 45
Niacin 1mg
Pantothenic Acid 0.7mg
Riboflavin 0.1mg
Vitamin A (mcg or μg) 0
Vitamin B6 0.1mg
Vitamin C 4mg
Vitamin E 1mg
MINERALS
Calcium 10mg
Copper 0.1mg
Iron 0.3mg
Magnesium 15mg
Manganese 0.1mg
Phospohorus 30mg
Zinc 0.3mg


.75 Serving

About 1/4 of an avocado
(37.5g / 1.25oz)

Calories 60
Total Fat 6g
Saturated Fat 1g
Trans Fat 0
Polyunsaturated Fat 0.5g
Monounsaturated Fat 3.5g
Cholesterol 0
Sodium 0mg
Potassium 190mg
Total Carbohydrate 3g
Dietary Fiber 3g
Total Sugars 0
Added Sugars 0
Protein 1g
VITAMINS
Folate (mcg or μg) 35
Niacin 0.7mg
Pantothenic Acid 0.5mg
Riboflavin 0.1mg
Vitamin A (mcg or μg) 0
Vitamin B6 0.1mg
Vitamin C 3mg
Vitamin E 0.7mg
MINERALS
Calcium 10mg
Copper 0.1mg
Iron 0.2mg
Magnesium 10mg
Manganese 0.1mg
Phospohorus 20mg
Zinc 0.3mg


1.5 servings

About 1/2 of an avocado
(75g / 2.5oz)

Calories 130
Total Fat 12g
Saturated Fat 1.5g
Trans Fat 0
Polyunsaturated Fat 1.5g
Monounsaturated Fat 7g
Cholesterol 0
Sodium 5mg
Potassium 380mg
Total Carbohydrate 6g
Dietary Fiber 5g
Total Sugars 0
Added Sugars 0
Protein 1g
VITAMINS
Folate (mcg or μg) 65
Niacin 1.4mg
Pantothenic Acid 1.1mg
Riboflavin 0.1mg
Vitamin A (mcg or μg) 10
Vitamin B6 0.2mg
Vitamin C 7mg
Vitamin E 1.5mg
MINERALS
Calcium 10mg
Copper 0.1mg
Iron 0.5mg
Magnesium 20mg
Manganese 0.1mg
Phospohorus 40mg
Zinc 0.5mg


3 Servings

About 1 whole avocado
(150g / 5oz)

Calories 250
Total Fat 23g
Saturated Fat 3g
Trans Fat 0
Polyunsaturated Fat 3g
Monounsaturated Fat 15g
Cholesterol 0
Sodium 10mg
Potassium 760mg
Total Carbohydrate 13g
Dietary Fiber 10g
Total Sugars 0
Added Sugars 0
Protein 3g
VITAMINS
Folate (mcg or μg) 135
Niacin 2.9mg
Pantothenic Acid 2.2mg
Riboflavin 0.2mg
Vitamin A (mcg or μg) 10
Vitamin B6 0.4mg
Vitamin C 13mg
Vitamin E 3mg
MINERALS
Calcium 20mg
Copper 0.3mg
Iron 0.9mg
Magnesium 45mg
Manganese 0.2mg
Phospohorus 80mg
Zinc 1mg