Nutrition Facts Avocados - How Many Calories in an Avocado

Avocado Nutrition

"Photo Courtesy California Avocado Commission"

Benefits For You and Your Family. Nutrients From Avocados:

(Source: California Avocado Commission,


MONOUNSATURATED FATS (3g per serving): Monounsaturated fats help lower blood cholesterol when eaten in place of saturated fats.


VITAMIN K (6.3 mcg/8% DV per serving): Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. It is known as the clotting vitamin because without it blood would not clot. Some studies indicate that it also helps in maintaining strong bones in the elderly.


FOLATE (27 mcg/8% DV per serving): 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.


POTASSIUM (140 mg/4% DV per serving): Potassium is a very important mineral to the human body. It has various roles in metabolism and body functions that are essential for the proper function of all cells, tissues, and organs. It assists in the regulation of acid-base balance; assists in protein synthesis from amino acids and in carbohydrate metabolism; and, it is necessary for the building of muscle and for normal body growth.


VITAMIN E (1.2 IU/4% DV per serving): Vitamin E is a fat-soluble vitamin that acts as an antioxidant that protects body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions associated with aging. Vitamin E is important in the formation of red blood cells and helps the body use vitamin K. At lower levels, vitamin E may help protect the heart. Vitamin E also plays a role in healthy skin and hair.


LUTEIN (81.3 mcg): Lutein is a carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. Lutein is an important antioxidant that may help your eyes stay healthy while maintaining the health of your skin. It provides nutritional support to your eyes and skin and has been linked to promoting healthy eyes through reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older.


MAGNESIUM (8.7 mg/2% DV per serving): Magnesium is an essential mineral for human nutrition. It serves several important bodily functions: contraction and relaxation of muscles; the function of certain enzymes in the body; production and transport of energy; and production of protein.


VITAMIN C (2.4 mg/4% DV per serving): Vitamin C is a water-soluble vitamin that is necessary for normal growth and development. Vitamin C is also an antioxidant. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. 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.


VITAMIN B6 (0.080 mg/4% DV per serving): Vitamin B6 is a water-soluble vitamin. Water-soluble vitamins dissolve in water. The body cannot store them. That means you need a continuous supply of these vitamins in your diet. Vitamin B6 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.


Avocados are included in the dietary programs of some of the world’s leading nutrition organizations:



  • USDA’s Dietary Guidelines for Americans
  • Produce for Better Health Foundation Fruits & Veggies—More Matters® Program
  • American Diabetes Association’s Diabetes Food Pyramid
  • UCLA Center for Human Nutrition’s California Cuisine Food Pyramid
  • Oldways Preservation & Exchange Trust’s Mediterranean, Vegetarian and Latin American Diet Pyramids and Med Mark Program
  • The DASH (Dietary Approaches to Stop Hypertension) Diet Eating Plan


 (Source: California Avocado Commission,