Avocados, raw, California
* 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 | 8.8 MG | 10% | |
| Thiamin | 0.1 MG | 6% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 1.9 MG | 12% | |
| Pantothenic acid | 1.5 MG | 29% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 89 UG | 22% | |
| Choline, total | 14.2 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 7 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 2.0 MG | 13% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 21 UG | 18% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 13 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 29 MG | 7% | |
| Phosphorus, P | 54 MG | 4% | |
| Potassium, K | 507 MG | 11% | |
| Sodium, Na | 8 MG | 0% | |
| Zinc, Zn | 0.7 MG | 6% | |
| Copper, Cu | 0.2 MG | 19% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.4 UG | 1% |
Nutrition Highlights
- High in dietary fiber (6.8g per 100g), supporting digestive health.
- Good source of Pantothenic acid (29% DV).
- Good source of Folate, total (22% DV).
About Avocados, raw, California
This creamy green fruit is prized for its rich, buttery texture and mild, nutty flavor. Despite being high in fat, most of it is heart-healthy monounsaturated fat, particularly oleic acid, which is also found in olive oil. It's also a good source of fiber, with nearly 7 grams per 100 grams, supporting digestive health and helping you feel full longer. In addition, it provides a range of essential nutrients including potassium—more per serving than a banana—folate, vitamin K, and vitamin E, making it a nutrient-dense addition to meals.
It's incredibly versatile in the kitchen and works well in both savory and fresh preparations. It's a staple in guacamole, sliced onto toast, blended into smoothies, or used as a creamy base in salad dressings and dips. Because of its high fat content, it adds satisfying richness to dishes without the need for dairy, and its subtle flavor pairs well with everything from eggs and salads to tacos and grain bowls. While it's calorie-dense, its combination of healthy fats, fiber, and micronutrients makes it a valuable food for balanced, whole-food-based eating.
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