Nutritional benefits of 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 75g; 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 (75g) has 684 Kilojoules 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.
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: 13.3
Serving size: 1/2 avocado - 75g

	Avg Quantity per serving	% RDI per serve*	Avg Quantity per 100g
Energy (kJ)	684	8%	912
Protein (g)	1.34	3%	1.78
Fat, total (g)	17.0	24%	22.7
- saturated (g)	2.50	10%	3.33
Carbohydrate (g)	0.06	0.0%	0.08
- sugars (g)	0.0	0.0%	0.0
Dietary Fibre (g)	3.86	13%	5.14
Sodium (mg)	8.6	0.0%	11.5
Vitamin B6 (mg)	0.47	30%	0.63
Folate (µg)	81.6	41%	108.8
Niacin (mg)	1.85	18%	2.46
Vitamin E (mg)	1.25	12%	1.66
Vitamin C (mg)	2.02	5%	2.69
Potassium (mg)	390	na	520

* 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.
Source: The Concise New Zealand Food Composition Tables, 12th Edition, Plant & Food Research - 2016.