California Avocado Nutrition Facts

Overview of California Avocado Nutrition

Scientific Name: Persea americana

Order: Laurales

Family: Persea

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 3,000 avocado growers covering roughly 50,000 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. 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 C	8.80 mg	10%
Thiamin	0.07 mg	6%
Riboflavin	0.14 mg	11%
Niacin	1.91 mg	12%
Pantothenic Acid	1.46 mg	29%
Vitamin B6	0.29 mg	17%
Folate, total	89.00 mg	22%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	89.00 mcg
Choline	14.00 mg	3%
Betaine	0.70 mg
Vitamin B12	0.00 mcg	0%
Vitamin A, total	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
Lycopene	0.00 mcg
Lutein and Zeaxanthin	271.00 mcg
Vitamin E, total	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 D	0.00 mcg	0%
Vitamin K (phylloquinone)	21.00 mcg	18%
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	4%
Potassium	507.00 mg	11%
Sodium	8.00 mg	0%
Zinc	0.68 mg	6%
Copper	0.17 mg	19%
Manganese	0.15 mg	7%
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/.