Avocado Nutrition Facts

(80 PER SERVING)
Calories provide a measure of how much energy you get from a serving of this food.

(4 G/1% DV PER SERVING)
Carbohydrates, or carbs, is the main source of your body’s energy. Carbs are a type of macronutrient found in many foods and beverages. Most carbohydrates occur naturally in plant-based foods and are made up of sugars, starches and fiber. Your body needs all three forms of carbs to function properly and breaks down carbs into glucose, or blood sugar, which is the main source of energy for your body’s cells, tissues, and organs. 

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.

(0.7 MG/15% DV 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.

(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.

(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.

(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.

(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.

(0.1 MG/10% DV PER SERVING)
Copper works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system, and bones healthy. Copper also aids in iron absorption.

(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.

(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.

(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.

(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.

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.

(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.

(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).

(14 MG/4% DV PER SERVING)
An essential mineral for human nutrition. Helps produce energy and is important for muscle contraction and relaxation.

(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.

(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.

(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.