Go to INDUSTRY SITE
The official website for New Zealand Avocados

Nutrition Information - What's in an Avocado

Understanding nutrition information
It is really important that you understand what is in the food you eat. So check out the avocado nutrition information in the table below to see what healthy goodies are in avocados. 

How to read the nutrition information
1.Start with the serving size and servings per package.
A serving of avocado is based on 1/2 of a medium avocado or 83.5 g.; there are two servings in a medium avocado
2.Check kilojoules / calories.
Kilojoules or Calories provide a measure of how much energy you get from a serving of this food.
One-half of a medium avocado (83.5g) has 893 Kilojoules or 213 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.
3.Look at the nutrients to help limit or increase your nutrient consumption.
According to the Ministry of Health (MOH) eating too much fat, saturated fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. It is recommended that you keep your intake of saturated fat 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.
4.Check the (Recommended daily intake (%RDI) column to see the MOH recommendation for key nutrients (based on an  average adult daily diet of 8,700 kilojoules) the avocado provides.

Nutrition Information

Servings per kg: 12
Serving size: 1/2 avocado - 83.5g


Avg Quantity
per serving
% Daily Intake per serve
Avg Quantity
per 100g
Energy (kJ/Cal) 893/213 10%**
1070/256
Protein (g) 1.7 3%**
2.0
Fat, total (g) 22.2 32%**
26.6
- saturated (g) 3.1 13%**
3.7
- polyunsaturated (g) 2.3

2.8
- monounsaturated (g)
15.3

18.3
Carbohydrate (g) 0.5 0.2%**
0.6
- sugars (g) 0.4 0.5%**
0.5
Dietary Fibre (g) 4.0
13%**
4.8
Sodium (mg) 14 0.6%**
17
Vitamin B6 (mg)
0.77
48% RDI*
0.92
Folate (µg)
68
34% RDI*
81
Niacin (mg) 1.3 13% RDI*
1.6
Vitamin E (mg)
1.6
16% RDI*
1.9
Vitamin C (mg) 6.1
15% RDI*
7.3
Potassium (mg)
468
  560

* Recommended Daily Intake (Average Adult). RDI is based on an average adult diet of 8700 kJ. Your daily intakes may be higher or lower depending on your energy needs.
** Reference values stated for labelling in the Food Standards Code (Standard 1.2.8 Table to Subclause 7(3))

Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant &Food Research - 2014.