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Start with the serving size and servings per package.
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.
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.
Look at the nutrients to help limit or increase your 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.
Avocados, due to their mono and polyunsaturated fat content, are a great substitution for foods rich in saturated fat. Avocados also contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.
- Reference the footnote for percent daily value recommendations based on a 2,000 calorie diet.
- 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.
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
(5 oz. medium size)
|1 serving of avocado
About 1/5 of an avocado
1 oz. (30g)
|% Daily Value||1.25 serving
About ¼ of an avocado
1.25 oz. (37.5g)
About ½ of an avocado
2.5 oz. (75g)
About 1 whole avocado
5 oz. (150g)
|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|
|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|
|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|
Did you know?
- 368 Calories
- 4.6 g of Protein
- 19.62 g of Carbohydrate
- 1166 mg of Potassium
- 23.0 mg of Vitamin C
- 175 mg Beta-sitosterol
- 0 mg Cholesterol
The information above is based on the USDA National Nutrient Database for Standard Reference. Search the database for “avocado”.
Avocados differ by size; the Hass variety in particular has three sizes – small, medium and large. Because of the variance in size, it is difficult to simply say “avocados have X calories” and have it apply to all sizes of avocado. However, using the avocado nutrition label above we can determine that one serving of avocado equates to 1 ounce. And if you are starting with a medium sized avocado, you have a total of 5 servings or 5 ounces. Therefore half of a medium sized avocado would have approximately 2.5 servings. 2.5 servings of 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 foods containing added sugars, solid fat and sodium and eat more nutrient-dense foods, including fruits and vegetables, to help get the nutrients you need while balancing your calorie intake.
As one step towards managing weight, the USDA recommends choosing foods that are “nutrient-dense,” like fruits and vegetables, that are low in “extras” that just add calories.
Nutrient dense foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals making it a nutrient dense choice.
Avocados as one of the nutrient-dense foods, can help get you some of the nutrients you need while balancing your calorie intake.
Jump to other avocado topics: avocados and heart disease, dietary recommendations, health information for kids and babies, avocados spread chart, managing weight loss, healthy diet recipes, nutrition expert, & other nutrition news.