HASS Avocado Nutrition Facts

Calories 50 Calories from Fat 35

Nutrition FactsServing Size 1/5 medium (30 g/1 oz.)Servings Per Container 5

Amount Per Serving

% Daily Value*

Total Fat 4.5g 7%

Saturated Fat 0.5g 3%Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 3g

Cholesterol 0mg 0%Sodium 0mg 0%Potassium 150mg 4%Total Carbohydrate 3g 1%

Dietary Fiber 2g 8%Sugars 0g

Protein 0g

Vitamin A 0% • Vitamin C 4%

Calcium 0% • Iron 2%

Vitamin E 4% • Thiamin 2%

Riboflavin 4% • Niacin 4%

Vitamin B6 4% • Folate 6%

Pantothenic Acid 4% • Phosphorus2%

Magnesium 2% • Zinc 2%

Copper 2% • Manganese 2%

* Percent Daily Values are based on a 2,000calorie diet. Your daily values may be higher orlower depending on your calorie needs:

Calories 2,000 2,500Total Fat Less than 65g 80g Sat Fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal Carbohydrate 300g 375g Dietary Fiber 25g 30g

Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4

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Avocado Nutrition Facts & LabelTopics discussed below at a glance: Avocado Nutrition Facts Label and how to read it One cup of pureed avocado has... Total calories in an avocado half Avocado Nutrient Density – get more for your calories

The Avocado Nutrition Facts LabelThe avocado nutrition facts label is designed to be compliant withtheFDA Guidelines for Nutrition Labeling.

How to read the label

Start with the serving size and servings perpackage.A serving of avocado is based on 1/5 of a medium

avocado or 1 oz.; there are five servings in a

medium avocado. As sizes of Hass Avocados and

other avocado varieties can vary, consider the 30

g/1 oz. serving for easier calculations.

1.

Check calories (and calories from fat).According to the FDA - Calories provide a measure

of how much energy you get from a serving of this

food.

Based on a 2,000 calorie diet the FDA's general

guide to calories is:

40 Calories is low

100 Calories is moderate

400 Calories or more is high

One-fifth of a medium avocado (1 oz.) has 50

calories and contributes nearly 20 vitamins and

minerals making it a good nutrient choice.

2.

Look at the nutrients to help limit or increaseyour nutrient consumption.According to the FDA - eating too much fat,

saturated fat, trans fat, cholesterol, or sodium may

increase your risk of certain chronic diseases, like

heart disease, some cancers, or high blood

pressure. Health experts recommend that you

keep your intake of saturated fat, trans fat and

cholesterol as low as possible as part of a

nutritionally balanced diet.

3.

Avocados, due to their mono andpolyunsaturated fat content, are a greatsubstitution for foods rich in saturated fat.Avocados also contribute nearly 20 vitamins, minerals and beneficial plant compounds that cancontribute to the nutrient quality of your diet.

Reference the footnote for percent daily value recommendations based on a 2,000 calorie diet.4.

Check the Percent Daily Value (%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.

5.

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.

NUTRITION FACTS CHART

Fresh Avocado(5 oz. medium size)

1 serving ofavocadoAbout 1/5 ofan avocado1 oz. (30g)

%DailyValue

1.25 servingAbout ¼ ofan avocado1.25 oz.(37.5g)

2.5 servingsAbout ½ ofan avocado2.5 oz. (75g)

5 servingsAbout 1wholeavocado5 oz. (150g)

Avocado Nutrition Facts - Hass Avocado Calories, Cholesterol & F... http://www.avocadocentral.com/nutrition/avocado-nutrition-health...

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Did you know?Avocados are included in Fruits &Veggies-More Matters® consumereducational program to promoteincreased consumption of fruits andvegetables for good health.

Avocados contain 25 milligramsbeta-sitosterol in a 1-oz. serving of

Calories 50 60 130 250

Total Fat (g) 4.5 7% DV 6 12 23

Sat Fat (g) 0.5 3% DV 1 2 3

Trans Fat (g) 0.0 0 0 0

Polyunsaturated Fat (g) 0.5 1 1 3 Monounsaturated Fat(g) 3.0 4 7 15

Cholesterol (mg) 0.0 0% DV 0 0 0

Sodium (mg) 0.0 0% DV 0 5 10

Potassium (mg) 150.0 4% DV 190 380 760

Total Carbohydrate (g) 3.0 1% DV 3 6 13

Dietary Fiber (g) 2.0 8% DV 3 5 10

Sugars (g) 0.0 0 0 0

Protein (g) 0.0 1 1 3

VITAMINS

Folate (mcg or µg) 27 6% DV 33.8 67.5 135

Niacin (mg) 0.6 2% DV 0.7 1.4 2.9

Pantothenic Acid (mg) 0.4 4% DV 0.5 1.1 2.2

Riboflavin (mg) 0.0 4% DV 0.1 0.1 0.2

Vitamin A (IU) 44 1% DV 55 110 220

Vitamin B6 (mg) 0.1 4% DV 0.1 0.2 0.4

Vitamin C (mg) 2.6 4% DV 3.3 6.5 13

Vitamin E (IU) 0.9 4% DV 1.1 2.2 4.4

MINERALS

Calcium (mg) 4 0% DV 5 10 20

Copper (mg) 0.1 2% DV 0.1 0.1 0.3

Iron (mg) 0.2 2% DV 0.2 0.5 0.9

Magnesium (mg) 9 2% DV 11.3 22.5 45

Manganese (mg) 0.0 2% DV 0.1 0.1 0.2

Phosphorous (mg) 16 2% DV 20 40 80

Zinc (mg) 0.2 0% DV 0.3 0.5 1.0

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One cup of pureed avocado has...

368 Calories4.6 g of Protein19.62 g of Carbohydrate1166 mg of Potassium23.0 mg of Vitamin C175 mg Beta-sitosterol0 mg Cholesterol

The information above is based on the USDA National NutrientDatabase for Standard Reference. Search the database for"avocado".

Total calories in an avocado half?Avocados differ by size; the Hass variety in particular has three sizes - small, medium and large. Becauseof the variance in size, it is difficult to simply say "avocados have X calories" and have it apply to all sizes ofavocado. However, using the avocado nutrition label above we can determine that one serving of avocadoequates to 1 ounce. And if you are starting with a medium sized avocado, you have a total of 5 servings or5 ounces. Therefore half of a medium sized avocado would have approximately 2.5 servings. 2.5 servingsof avocado as it states in the chart above is 130 calories.

Hass Avocados – More than Great Taste!The 2010 Dietary Guidelines for Americans recommend that you consume fewer calories from foodscontaining added sugars, solid fat and sodium and eat more nutrient-dense foods, including fruits andvegetables, to help get the nutrients you need while balancing your calorie intake.

Nutrient Density – Get more for yourcalories with avocadosAs one step towards managing weight, the USDArecommends choosing foods that are "nutrient-dense," likefruits and vegetables, that are low in "extras" that just addcalories.

Nutrient dense foods are those that provide substantialamounts of vitamins, minerals and other nutrients withrelatively few calories. One-fifth of a medium avocado (1 oz.)has 50 calories and contributes nearly 20 vitamins andminerals making it a nutrient dense choice.

Avocados as one of the nutrient-dense foods, can help getyou some of the nutrients you need while balancing your


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avocado. Beta-sitosterol is a natural plantsterol which may help maintain healthycholesterol levels. Learn more inavocados, good fats & heart health.Find more info on nutrients in avocados.

calorie intake.

Download the complete nutrition points (PDF)

Jump to other avocado topics: avocados and heartdisease, dietary recommendations, health information for kidsand babies, avocados – spread chart, managing weight loss,healthy diet recipes, nutrition expert, & other nutrition news.


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HASS Avocado Nutrition Facts