California Avocado Nutrition Facts

Overview of California Avocado Nutrition

Scientific Name: Persea americana

Order: Laurales

Family: Persea

In brief California avocado has: pantothenic acid (1.46 mg | 29% DV) folate (89.00 mcg | 22% DV) vitamin K (21.00 mcg | 18% DV) California avocado (Persea americana) is in the Lauraceae family. An avocado is a fruit and not a vegetable. California avocado fruit have greenish or yellowish flesh with a buttery consistency and a rich, nutty flavor. The state of California has about 3000 avocado growers covering roughly 50000 acres of land. Avocados contain fat (20% daily value [DV]). Most of the fat is monounsaturated and polyunsaturated fats, which can improve a person's blood cholesterol levels. Avocados have folate (22% DV), which is also known as vitamin B9. Folate helps the body form red blood cells and is crucial during early pregnancy for reducing the risk of brain and spinal birth defects. Another B-vitamin, pantothenic acid (29% DV), is also present in avocados. This vitamin plays a role in hormone metabolism. The amount of vitamin K (18% DV) in avocados is beneficial for bone health and normal blood clotting. The fiber (24% DV) in avocado aids in bowel movement and cholesterol management, as well as lowers the chance of heart diseases. A famous dip that is made from avocado is guacamole, which is an Aztecan or Nahuan word meaning "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	24%
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	20%
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 Can antioxidant and for immune health and making collagen	8.80 mg	10%
Thiaminfor amino acid, glucose, and lipid metabolism	0.07 mg	6%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.14 mg	11%
Niacinfor digestive and skin health and nerve function	1.91 mg	12%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	1.46 mg	29%
Vitamin B6for brain development, immune health, and protein metabolism	0.29 mg	17%
Folate, totalfor amino acid metabolism and preventing neural tube defects	89.00 mcg	22%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	89.00 mcg
Cholinefor brain health and nerve function	14.00 mg	3%
Betainefor metabolizing an amino acid called homocysteine	0.70 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	7.37 mcg	1%
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
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	271.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	1.97 mg	13%
Alpha-Tocopherol	1.97 mg
Beta-Tocopherol	0.04 mg
Gamma-Tocopherol	0.32 mg
Delta-Tocopherol	0.02 mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	21.00 mcg	18%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	13.00 mg	1%
Ironfor carrying oxygen to cells and muscles	0.61 mg	3%
Magnesiumfor bone and heart health and muscle/nerve function	29.00 mg	7%
Phosphorusfor bone health and helping the body store and use energy	54.00 mg	4%
Potassiumfor carbohydrate metabolism and muscle/nerve function	507.00 mg	11%
Sodiumfor muscle/nerve function	8.00 mg	0%
Zincan antioxidant and for immune health	0.68 mg	6%
Copperfor iron absorption and blood vessel, bone, and immune health	0.17 mg	19%
Manganesean antioxidant	0.15 mg	7%
Seleniuman antioxidant and for reproductive health and thyroid function	0.40 mcg	1%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- 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 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

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/.