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Nutrition Information Panel

You would be familiar with the nutrition information panels on breakfast cereal boxes. These help you compare products when shopping and show what nutrients are in a serve of the product. Well avocado may not come in a box but they too contain a wide range of nutrients. The nutrition information panel below shows what nutrients are in a 50g serve or a quarter of an avo.

Servings per package: 4 serves per avocado
Serving size: ~50g or 1/4 avocado

  Average Quantity
per Serving
Percentage Daily
Average Quantity
per 100g or
½ avocado
Energy 303kJ (72Cal) 12% 605kJ (144Cal)
Protein, total 0.8g 2% 1.6g
Fat, total 6.4g 9% 12.7g
- saturated 1.5g 8% 3.0g
- trans 0g   0g
- polyunsaturated 1.0g   2.0g
- monounsaturated 3.2g   6.4g
Cholesterol 0mg   0mg
Carbohydrate 2.3g < 1% 4.5g
- sugars Less than 1g   Less than 1g
Dietary fibre, total 2.1g 7% 4.2g
Sodium 1.5mg < 1% 3.0mg
Potassium 245mg   490mg
Folate ** 60ug 30% 120ug
Vitamin C 11mg 25% 22mg
Vitamin E 1mg 10% 2mg
Vitamin K 11ug 14% 22ug
Polyphenols 71mg GAE   142mg GAE
Beta carotene 127ug   254ug
Beta cryptoxanthin 117ug   234ug
Lutein & zeaxanthin 271ug   542ug

* Percentage daily intakes are based on the average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.

** The RDI used to calculate the %DI is the RDI for adults (200μg), whereas for women, at least one month before pregnancy and three months during pregnancy, the recommended intake for folate is 400μg per day.

Source: NMI Laboratory Analysis results May 2010 average of Hass and Shephard varieties except for:

- Vitamin C and Beta cryptoxanthin - NUTTAB 2010 ''

- Vitamin E and lutein zeaxanthin - USDA National Nutrient Database for Standard Reference, Release 26

- Polyphenols - USDA ORAC Release 2, 2010

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