California Avocado Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2022-02-13

Written and reviewed by the NatureClaim Team




California Avocado


Overview of California Avocado Nutrition

Scientific Name: Persea americana


Order: Laurales


Family: Persea


California avocado (Persea americana) is in the Persea family. An avocado is actually a fruit not a vegetable. California avocado fruit have greenish or yellowish flesh with a buttery consistency and a rich, nutty flavor. California has about 3,000 avocado growers covering roughly 50,000 acres of land in the state. California avocado contains a sufficient amount of fat (24% daily value [DV]). Most of the fats from California avocado come from monounsaturated fats and polyunsaturated fats, which are beneficial fats that can improve a person's blood cholesterol levels. California avocado is also abundant in folate (22% DV) also known as vitamin B9. Folate helps the body form healthy red blood cells and is crucial during early pregnancy for reducing the risk of brain and spinal birth defects. The amount of vitamin K (26% DV) in California avocado is beneficial for bone health and normal blood clotting. The fiber (27% DV) in California avocado aids in bowel movement and cholesterol management, as well as lowers the chance of heart diseases and maintains one's weight. One of the famous foods that is made of avocado is guacamole, which can be loosely translated to "avocado soup".



Calories
Name Amount % Daily Value
Calories 167 kcal 8%


Carbohydrates
Name Amount % Daily Value
Total Carbs 8.64 g 3%
Dietary Fiber 6.80 g 27%
Sugars 0.30 g
Starch 0.11 g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 15.41 g 24%
Saturated Fat 2.13 g 11%
Monounsaturated Fat 9.80 g
Polyunsaturated Fat, total 1.82 g
  • 18:2 n-6 (LA), Omega-6
1.67 g
  • 18:3 n-6 (GLA)
0.01 g
  • 18:3 n-3 (ALA), Omega-3
0.12 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 1.96 g 4%
  • Tryptophan
0.03 g
  • Threonine
0.07 g
  • Isoleucine
0.08 g
  • Leucine
0.14 g
  • Lysine
0.13 g
  • Methionine
0.04 g
  • Cystine
0.03 g
  • Phenylalanine
0.10 g
  • Tyrosine
0.05 g
  • Valine
0.10 g
  • Arginine
0.09 g
  • Histidine
0.05 g
  • Alanine
0.11 g
  • Aspartic Acid
0.23 g
  • Glutamic Acid
0.28 g
  • Glycine
0.10 g
  • Proline
0.10 g
  • Serine
0.11 g


Vitamins
Name Amount % Daily Value
Vitamin C 8.80 mg 15%
Thiamin 0.07 mg 5%
Riboflavin 0.14 mg 8%
Niacin 1.91 mg 10%
Pantothenic Acid 1.46 mg 15%
Vitamin B6 0.29 mg 15%
Folate, total 89.00 mg 22%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
89.00 mcg
Choline 14.00 mg
Betaine 0.70 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 147.00 IU 3%
  • Retinol Acitiviy Equivalent
7.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
63.00 mcg
  • Alpha-Carotene
24.00 mcg
  • Beta-Cryptoxanthin
27.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 271.00 mcg
Vitamin E, total 2.94 IU 10%
  • Alpha-Tocopherol
1.97 mg
  • Beta-Tocopherol
0.04 mg
  • Gamma-Tocopherol
0.32 mg
  • Delta-Tocopherol
0.02 mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 21.00 mcg 26%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 13.00 mg 1%
Iron 0.61 mg 3%
Magnesium 29.00 mg 7%
Phosphorus 54.00 mg 5%
Potassium 507.00 mg 14%
Sodium 8.00 mg 0%
Zinc 0.68 mg 5%
Copper 0.17 mg 9%
Manganese 0.15 mg 8%
Selenium 0.40 mcg 1%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 72.33 g
Ash 1.66 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.