Avocado Nutrition Information

By the end of this module you will have an understanding of the nutritional benefits of an avocado.

By the end of this module you will have an understanding of the nutritional benefits of an avocado.

Avocado Nutrition Information

California Avocados are a nutritious and delicious fruit, well known for their great taste and nutritional benefits.  There are, however, some misconceptions about the fat in avocados and some confusion about the true nutritional benefits of avocados.

In an effort to ensure that the avocado industry is speaking in one voice with reference to the nutrition facts of avocados, the following Avocado Nutrition Copy Points have been approved by USDA and are used by all avocado marketers who market avocados in the United States. Please note that the general nutrition facts for Hass Avocados whether grown in California, Mexico, Chile, Peru, or other countries are the same. California has a few nutrition facts specific to California based on research done specifically on California fruit.

Avocado Nutrition Information (Continued)

We can now use “healthy” and “heart-healthy” to describe avocados.

Soon we will be able to use the American Heart Association Heart Check with AHA approved messages. Once approved, the approved messages will be distributed to staff and agencies and this document will be updated.

Avocado Nutrition Information (Continued)

The FDA approved serving size for avocados is “1/3 Medium Avocado (50 g)”

The key nutrition facts for this new serving size are:

  • Heart-healthy California Avocados have a new serving size – 1/3 of a medium avocado (50 g). Nutritionally, this new serving size provides:
  • A good source of fiber (11% DV)
  • 3 grams of fiber
  • A good source of folate (10% DV)
  • California Avocados are a good source of folate
  • 44 mcg of folate
  • 254 mg of potassium or 6% of the recommended daily value
  • 6% DV vitamin E

 

Definitions:

  • “Good Source” if the nutrient is 10%-19% Daily Value (DV) per Referenced Amounts Customarily Consumed (RACC)
  • “Excellent Source, High or Rich in” if the nutrient is 20% DV or more per RACC
  • “High Potency” if the nutrient is 100% DV or more per RACC
  • Low Sodium (Less than 140 mg of sodium per serving)
  • Low Fat (10% DV or less of a 2,000-calorie diet)
  • Low Calorie (Less than 40 calories per serving)

Top-Seven Nutrition Messages to be Used in CAC 2016-17 Programs

  1. California Avocados are a heart-healthy superfood.
  2. Heart-Healthy California Avocados provide “good” fats to one’s diet.
  3. One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-rich choice.
  4. Heart-healthy California Avocados act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like vitamins A, D, K and E.
  5. California Avocados are heart-healthy fruit that are naturally sodium-, cholesterol- and trans fat-free.
  6. Consuming foods rich in fiber may reduce the risk of heart disease, obesity and diabetes. Avocados are a good source of fiber and contain 3 g of fiber per serving (one-third of a medium avocado).
  7. The Dietary Guidelines for Americans and the American Heart Association recommend eating less nutrient-poor foods, and limiting the amount of saturated fat, trans fat, added sugars and sodium consumed. Avocados are a naturally sugar-free and sodium-free fruit and are a source of “good” fats (over 75 percent of the fat in avocado is unsaturated).

California Avocado Message That Can Only Be Used Specific To “California” Avocados

In California Avocados, the greatest concentration of beneficial carotenoids is in the dark green fruit of the avocado closest to the peel (see footnote #1 below).  To get to the nutrient-rich fruit directly under the peel, one should nick and peel the skin from the avocado (see footnote #1 below).

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1. Lu Q., California Hass Avocado: Profiling of Carotenoids, Tocopherol, Fatty Acid, and Fat Content During Maturation and From Different Growing Areas. J Agric Food Chem. 2009; 57:10408–10413.

Avocado Nutrition Facts Panel

Nutrition Facts Label Short Version

Nutrition Facts Label Long Version

Can avocados be called “healthy?”

  • Yes
  • No

What is the serving size of a medium avocado?

  • 1/5
  • 1/3
  • 1/2

Do avocados have a good source of any vitamin or nutrient?

  • Yes
  • No

Is California Avocado a fruit?

  • Yes
  • No

True or False....

  • The fat in avocados is bad for you.
  • Avocados have zero cholesterol and zero sodium.

How much potassium is in a serving of avocado?

  • 500 mg
  • 330 mg
  • 254 mg
  • 100 mg

Contact Information:

If you have any questions, please contact Angela Fraser at [email protected] or 949-341-1955, x106.