Now in season! Learn what makes our avocados so special & where to find them.

Nutrition

Super Tasty. Super Versatile.

Super Food.

Nutrition Facts:

1. Avocados are a Nutrient Dense Food
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 (1oz) has 50 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient dense food choice.

2. Contains Good Fats
California Avocados are naturally sodium and cholesterol free.

3. Naturally Sodium and Cholesterol Free
The avocado is virtually the only fruit that contains monounsaturated fat – good fat!

4. A Unique Fruit
Avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K and E.

5. Great for Babies and Kids
The avocado’s creamy consistency makes it one of the first fresh foods a baby can enjoy.

There's more to fresh California Avocados than great taste. Learning about avocado nutrition facts can help inspire you to find more ways to incorporate this premium fruit into your healthful diet.

The Dietary Guidelines for Americans, 2010 recommends that Americans increase their intake of dietary fiber and states that dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type 2 diabetes, as well as help provide a feeling of fullness and promote healthy laxation. One-fifth of a medium California avocado (1 ounce) provides 8% of the Daily Value for fiber, while enjoying one-half of a medium California avocado provides 20% of the Daily Value for fiber.

Avocados can act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as vitamins A, D, E, and K, in foods that are eaten with the fruit.

According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits (yes, they are really a fruit) that provide “good” fats (0.5 g Poly and 3 g Mono per 1-oz. serving). According to David Heber, M.D., director of the Center for Human Nutrition at the University of California, Los Angeles, “Increasing your intake of fruits and vegetables can reduce heart disease by providing heart healthy nutrients and phytonutrients such as the monounsaturated fat and lutein in avocados. Compared to other commonly eaten fruits, California Avocados rank highest in lutein, which acts as an antioxidant and betasitosterol, which may block cholesterol absorption.”

Over 75% of the fat in avocados is unsaturated (monounsaturated and polyunsaturated fats), making them a great substitute for foods high in saturated fat. When used in place of other fats avocados can be part of the DASH eating plan, which may help you control your blood pressure, and the creamy texture of the fruit helps make dishes satisfyingly delicious.

Avocado Nutrients

A Naturally Nutrient Dense Food

Eating nutrient-dense foods is one of the healthiest ways to eat. 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 food choice. California Avocados are nutrient-dense meaning they provide vitamins, minerals and other nutrients with relatively few calories.

AVOCADO 1/5 MEDIUM (30g/1oz)

  • Nutrient
  • Fiber
  • Vitamin K
  • Folate
  • Pyridoxine (Vitamin B6)
  • Vitamin C
  • Vitamin E
  • Pantothenic Acid
  • Potassium
  • Riboflavin
  • Niacin
  • Ammount
  • 2.00 g
  • 6.30 mcg
  • 27.00 mcg
  • 0.086 mg
  • 2.60 mg
  • 0.590 mg
  • 0.439 mg
  • 152.00 mg
  • 0.043 mg
  • 0.574 mg
  • Daily Value (%)
  • 8%
  • 8%
  • 6%
  • 4%
  • 4%
  • 4%
  • 4%
  • 4%
  • 4%
  • 4%

Monounsaturated Fats

(3 grams per serving)

Helps to lower blood cholesterol if used in place of saturated and trans fats.

VITAMIN C

(2.6 MG/4% Per Serving)

A water−soluble vitamin and antioxidant that is necessary for normal growth and development. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.

FOLATE

(27 MCG/6% DV Per Serving)

Potassium has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues and organs. According to the Dietary Guidelines for Americans, 2010 dietary potassium can help lower blood pressure by blunting the adverse effects of sodium on blood pressure.

VITAMIN K

(6.3 MCG/8% DV Per Serving)

Vitamin K is an essential vitamin that plays an important role in blood clotting. It is known as the clotting vitamin because without it blood would not clot. If you don’t have enough vitamin K, you may bleed too much. Some studies suggest that vitamin K helps maintain strong bones in the elderly. The best way to get the daily requirement for vitamin K is from food sources.

VITAMIN E

(590 MG/4% DV Per Serving)

An antioxidant that protects the body tissue from damage caused by unstable substances called free radicals. At lower levels, vitamin E may help protect the heart. Vitamin E also plays a role in healthy skin and hair.

MAGNESIUM

(9.0 MG/2% DV Per Serving)

An essential mineral for human nutrition. Helps produce energy and is important for muscle contraction and relaxation.

LUTEIN

(81 MCG Per Serving)

Lutein is a natural antioxidant concentrated in the Macula of the eye. Some Research suggests lutein may help maintain healthy eyesight as we age. Lutein is a carotenoid that may be associated with a lower risk of eye diseases, such as cataracts and macular degeneration, and may help maintain the health of skin.

POTASSIUM

(152 MG/4% DV Per Serving)

Potassium has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues and organs. According to the Dietary Guidelines for Americans, 2010 dietary potassium can help lower blood pressure by blunting the adverse effects of sodium on blood pressure.

VITAMIN B6

(.085 MG/4% Per Serving)

A water−soluble vitamin that helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more Vitamin B6 you need.

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The Goodness of Fresh California Avocados

California Avocados are a fresh, natural, wholesome part of a healthful diet. They’re irresistibly rich in flavor and avocados also provide vital nutrients and phytochemicals. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.

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Do Avocados Contain Antioxidants?

Fruits and vegetables are rich sources of antioxidants, substances that may protect your cells against the effects of free radicals. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases. Research has shown that people who eat more fruits and vegetables have lower risks of several diseases. However, it is not clear whether these results are related to the amount of antioxidants in the fruits and vegetables, to other components of these foods, to other factors in people’s diets or to other lifestyle choices. What we do know is that there is good evidence that eating a diet that includes plenty of fruits and vegetables is healthy. Antioxidants are abundant in fruits and vegetables. Some common antioxidants include beta-carotene, lutein, lycopene, selenium and vitamins A, C and E. California Avocados contain many of these antioxidants, including 19 micrograms of beta-carotene, 81 micrograms of lutein, and 4 percent of the recommended Daily Value for vitamins C and E.

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