Nutrition

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Nutrition Facts:

1. Avocados are a Heart-Healthy Nutrient Dense Food
Nutrient dense foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient dense food choice.

2. Contains Good Fats
The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat!

3. Naturally Sodium, Sugar and Cholesterol Free
California Avocados are naturally sodium, sugar and cholesterol free.

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 healthy diet.

The Dietary Guidelines for Americans, 2015-2020 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-third of a medium California avocado (50g) provides 11% 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 (1 g Poly and 5 g Mono per 50 g. 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-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a healthy nutrient-dense food choice. California Avocados are nutrient-dense meaning they provide vitamins, minerals and other nutrients with relatively few calories.

Avocado 1/3 MEDIUM (50 g)
Nutrient Amount Daily Value (%)
Pantothenic Acid (B5) 0.7 mg 15%
Dietary Fiber 3 g 11%
Folate 45 mcg 10%
Vitamin K 11 mcg 10%
Copper 0.1 mg 10%
Riboflavin (B2) 0.1 mg 8%
Potassium 250 mg 6%
Vitamin E 1 mg 6%
Niacin (B3) 1 mg 6%
Vitamin (B6) 0.1 mg 6%
Vitamin C 4 mg 4%
Magnesium 15 mg 4%
Manganese 0.1 mg 4%
Thiamin (B1) 0.04 mg 4%
Iron 0.3 mg 2%

Monounsaturated Fats

(5 G PER SERVING)

A "good fat." Monounsaturated fat helps to lower LDL (bad) blood cholesterol if used in place of saturated and trans fats. Keeping your LDL level low reduces your risk of heart disease and stroke. Eaten in place of unhealthy fats, these fats may help people with type 2 diabetes manage their blood sugar.

POLYUNSATURATED FATS

(5 G PER SERVING)

Polyunsaturated fat is one of the healthy fats, along with monounsaturated fat. Polyunsaturated fat is different than saturated fat and trans fat. These unhealthy fats can increase your risk for heart disease and other health problems.

PANTOTHENIC ACID

(0.7 MG/15% DV PER SERVING)

Avocados are a good source of Pantothenic acid, a B-vitamin that helps the body convert food to energy.

DIETARY FIBER

(3 G/11% DV PER SERVING)

Avocados are a good source of Dietary Fiber and consuming foods rich in fiber may reduce the risk of heart disease, obesity, and type 2 diabetes. Dietary fiber adds bulk to your diet and makes you feel full faster, helping you control your weight. It helps digestion and helps prevent constipation. Most Americans don't eat enough dietary fiber.

FOLATE

(45 MCG/10% DV PER SERVING)

Avocados are a good source of folate. Promotes healthy cell and tissue development. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.

VITAMIN K

(11 MCG/10% DV PER SERVING)

Avocados are a good source of Vitamin K, an essential vitamin the body needs to stay healthy and 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.

COPPER

(0.1 MG/10% DV PER SERVING)

Iron is an essential component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues. As a component of myoglobin, a protein that provides oxygen to muscles, iron supports metabolism. Iron is also necessary for growth, development, normal cellular functioning, and synthesis of some hormones and connective tissue.

RIBOFLAVIN

(0.10 MG/8% DV PER SERVING)

Known as vitamin B2, Riboflavin is naturally present in some foods and is an essential component of two major coenzymes, flavin mononucleotide (FMN; also known as riboflavin-5'-phosphate) and flavin adenine dinucleotide (FAD). These coenzymes play major roles in energy production; cellular function, growth, and development; and metabolism of fats, drugs, and steroids.

POTASSIUM

(250 MG/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, dietary potassium can help lower blood pressure by blunting the adverse effects of sodium on blood pressure.

VITAMIN E

(1 MG/6% 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.

NIACIN

(1.0 MG/6% DV PER SERVING)

Niacin is a form of vitamin B3, produced in the body from tryptophan and found in protein-containing food. Niacin is taken by mouth for high cholesterol. It is also used along with other treatments for circulation problems, migraine headache, Meniere's syndrome and other causes of dizziness, and to reduce the diarrhea associated with cholera.

VITAMIN B6

(0.1 MG/6% DV 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.

VITAMIN C

(4 MG/4% DV 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.

MAGNESIUM

(14 MG/4% DV PER SERVING)

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

MANGANESE

(0.1 MG/4% DV PER SERVING)

Manganese is a mineral that is considered an essential nutrient, because the body requires it to function properly. Manganese is used to help weak bones (osteoporosis), a type of “tired blood” (anemia), and symptoms of premenstrual syndrome (PMS).

THIAMIN

(0.04 MG/4% DV PER SERVING)

Known as Vitamin B1, Thiamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells.

IRON

(0.3 MG/2% DV PER SERVING)

Iron is an essential component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues. As a component of myoglobin, a protein that provides oxygen to muscles, iron supports metabolism. Iron is also necessary for growth, development, normal cellular functioning, and synthesis of some hormones and connective tissue

CAROTENOIDS LUTEIN + ZEAXANTHIN

(136 MCG PER SERVING)

Lutein and zeaxanthin are plant pigments found 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. Avocados contain some of the highest levels of lutein and zeaxanthin per serving of any fruit or vegetable.

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The Goodness of Fresh California Avocados

California Avocados are a fresh, natural, wholesome part of a healthy diet. They’re irresistibly rich in flavor and avocados 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 136 mcg of carotenoids Lutein + Zeaxanthin, 6 percent of the recommended Daily Value for Vitamin E and 4 percent Vitamin C.

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