Avocados, raw, all commercial varieties
* 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 10 MG | 11% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 10% | |
| Niacin | 1.7 MG | 11% | |
| Pantothenic acid | 1.4 MG | 28% | |
| Vitamin B-6 | 0.3 MG | 15% | |
| Folate, total | 81 UG | 20% | |
| Choline, total | 14.2 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 7 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 14% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 21 UG | 18% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 12 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 29 MG | 7% | |
| Phosphorus, P | 52 MG | 4% | |
| Potassium, K | 485 MG | 10% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 0.6 MG | 6% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- High in dietary fiber (6.7g per 100g), supporting digestive health.
- Good source of Copper, Cu (21% DV).
- Good source of Pantothenic acid (28% DV).
- Good source of Folate, total (20% DV).
About Avocados, raw, all commercial varieties
This creamy green fruit is prized for its rich, buttery texture and mild, nutty flavor. Despite its reputation as a high-fat food, the majority of its fat content comes from heart-healthy monounsaturated fats, particularly oleic acid, which is also found in olive oil. It's also a good source of fiber, providing over a quarter of the daily recommended intake in just one serving, which supports digestive health and helps maintain steady blood sugar levels. In addition, it contains a variety of essential nutrients including potassium—more than a banana—folate, vitamin K, and several B vitamins.
Avocados are incredibly versatile in the kitchen and can be used in both savory and sweet dishes. They're most famously mashed into guacamole or spread on toast, but they also blend beautifully into smoothies, add creaminess to salads, or can even be incorporated into desserts like chocolate mousse. Their healthy fat content makes them a satisfying addition to meals, helping with the absorption of fat-soluble vitamins from other foods. Whether used as a topping, a base, or a standalone snack, they offer both nutritional value and culinary flexibility.
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