How to read the label

  1. Start with the serving size and servings per package.
    A serving of avocado is based on 1/3 of a medium avocado (50 grams) so there are three servings per avocado.
  2. Check calories (and calories from fat).
    Based on a 2,000 calorie diet the FDA’s general guide to calories in a serving of food is:

    • 40 Calories is low
    • 100 Calories is moderate
    • 400 Calories or more is high

    One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins, minerals and beneficial plant compounds making it a good nutrient choice.

  3. Look at the nutrients to help limit or increase your nutrient consumption.
    According to the FDA, eating too much-saturated fat, trans fat, or sodium may increase your risk of heart disease, some cancers, or high blood pressure. Health experts recommend limiting your intake of saturated fat, trans fat, added sugars, and sodium as part of a nutritionally balanced diet.

    Avocados, due to their mono and polyunsaturated fat content, are a great substitution for foods rich in saturated fat or added sugars.

  4. Check the % DV column to see how much of the FDA recommended Daily Value for key nutrients (based on a 2,000 calorie daily diet) the avocado provides.

For more information on FDA Guidelines for Nutrition Labeling and help on how to read the nutrition label –visit the U.S. Food and Drug Administration site here.

One cup (4.6 servings, 230g) of pureed avocado has…

  • 368 Calories
  • 4.6g of Protein
  • 19.62g of Carbohydrate
  • 1166mg of Potassium
  • 23.0mg of Vitamin C
  • 175mg Beta-sitosterol
  • 0mg Cholesterol

The information above is based on the USDA National Nutrient Database for Standard Reference.
Search the database for “avocado”.

Fresh avocados – More than Great Taste!

2015 Dietary Guidelines for Americans emphasize making small dietary shifts to achieve an overall healthy eating pattern, such as replacing foods higher in saturated fats with foods containing good fats, like avocados. The Guidelines and the American Heart Association recommend eating a variety of nutritious foods from all food groups. Eating a variety of fruits and vegetables may help one control their weight, cholesterol and blood pressure. As one step towards managing weight, the USDA recommends choosing foods that are “nutrient-rich,” like fruits and vegetables, that are low in “extras” that just add calories.

Avocados Now Defined as “Healthy”

The U.S. Food and Drug Administration (FDA) has new guidance for the use of the nutrient content claim “healthy” on food labeling, and fresh avocados meet the criteria. The new proposed guidance from FDA, in light of new scientific evidence and recommendations from the Dietary Guidelines, gives consideration to the types of fats in a food. The Dietary Guidelines for Americans state that the type of fat, rather than the total amount, is most important for good health. Avocados contain 8g of fat per 50g serving, over 75% of which are naturally good fats (monounsaturated and polyunsaturated fats).

Nutrition Facts

Serving Size1/3 medium (50g)

Amount Per Serving
Calories 80
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Trans Fat
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg 0%
Sodium 0mg 0%
Carbohydrates 4g 1%
Dietary fiber 3g 11%
Sugar 0g
Added sugars 0g
Protein 1g
Vitamin D 0mcg 0%
Calcium 10mg 0%
Iron 0.3mg 2%
Potassium 250mg 6%
Vitamin A 0mcg 0%
Vitamin C 4mg 4%
Vitamin E 1mg 6%
Vitamin K 11mcg 10%
Thiamin 0.04mg 4%
Riboflavin 0.1mg 8%
Niacin 1mg 6%
Vitamin B6 0.1mg 6%

(0mcg folic acid)

45mcg DFE

Pantothenic Acid 0.7mg 15%
Phosphorus 30mg 2%
Magnesium 15mg 4%
Zinc 0.3mg 2%
Copper 0.1mg 10%
Manganese 0.1mg 4%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

The avocado nutrition facts label is designed to be compliant with the FDA
Guidelines for Nutrition Labeling