Downloads
Australian avocados: a diabetes friendly food
Avocados are a nutrient-rich plant food containing important phytonutrients making them a natural fit for effective diabetes management.
Go with your gut and Australian avocados
Avocados are good to eat and good for you, but did you know they are also good for your gut?
Avo-heart with Australian Avocados
Avocados are a delicious way to love your heart, being a heart-healthy whole plant food.
Avocados for better brain health
Avocados are a great-tasting green, with essential nutrients and phytonutrients to keep your brain healthy, naturally boosting mood.
Avocados – the perfect partner for managing weight
Avocados can be enjoyed on a daily basis to improve your health, even if you are above your ideal weight.
Nutrition Information
Hass Nutrition Information Panel (NIP)
| NUTRITION INFORMATION Servings per package: 2 serves per avocado Serving Size: ~75g or 1/2 medium avocado | ||
|---|---|---|
| Per Serve | Per 100g | |
| Energy | 492kJ (120kcal) | 656kJ (156kcal) |
| Protein, total | 1.1g | 1.5g |
| Fat, total | 10g | 13g |
| – saturated | 2.2g | 3.0g |
| – trans | 0g | 0g |
| – polyunsaturated | 1.7g | 2.2g |
| – monounsaturated | 7.5g | 10g |
| Carbohydrate | 0g | 0g |
| – sugars | 0g | 0g |
| Dietary fibre, total | 3.2g (11% DI) | 4.3g |
| – soluble fibre+ | 1.1g | 1.4g |
| Sodium | 7.0mg | 9.2mg |
| Potassium | 458mg | 610mg |
| Niacin | 1.2mg (12% RDI*) | 1.6mg |
| Pantothenic acid | 0.9mg (18% RDI*) | 1.2mg |
| Folate | 97ug (48% RDI*) | 129ug |
| Vitamin E | 1.3mg (13% RDI*) | 1.7mg |
| Vitamin K^ | 16ug (20% RDI*) | 21ug |
| Polyphenols | 20mg GAE | 27mg GAE |
| Beta carotene | 54ug | 72ug eq |
| Lutein | 165ug | 220ug |
| Source: 2021 Hort Innovations data for Hass only or ^ USDA data “<” means less than, g = gram, mg = milligram, ug = microgram. * RDI – Recommended Dietary Intake % DI – Percentage Daily Intakes are based on an average adult diet of 8700 kJ GAE means Gallic Acid Equivalents + calculated from research findings showing: soluble fibre is ~33% of total fibre in avocado | ||
Shepard Nutrition Information Panel (NIP)
| NUTRITION INFORMATION Servings per package: 2 serves per avocado Serving Size: ~75g or 1/2 medium avocado | ||
|---|---|---|
| Per Serve | Per 100g | |
| Energy | 471kJ (112kcal) | 628kJ (150kcal) |
| Protein, total | 1.1g | 1.5g |
| Fat, total | 11.5g | 15.3g |
| – saturated | 3.4g | 4.5g |
| – trans | 0g | 0g |
| – polyunsaturated | 1.9g | 2.5g |
| – monounsaturated | 5.8g | 7.7g |
| Carbohydrate | <1g | <1g |
| – sugars | 0g | 0g |
| Dietary fibre, total | 3.2g (11% DI) | 4.3g |
| – soluble fibre+ | 1.1g | 1.4g |
| Sodium | 1.5mg | 2.0mg |
| Potassium | 458mg | 610mg |
| Niacin | 1.1mg (11% RDI*) | 1.25mg |
| Pantothenic acid | 0.63mg (13% RDI*) | 0.84mg |
| Folate | 164ug (82% RDI*) | 219ug |
| Vitamin E | 1.2mg (12% RDI*) | 1.6mg |
| Vitamin K^ | 12ug (20% RDI*) | 21ug |
| Polyphenols | 22mg GAE | 29mg GAE |
| Beta carotene | 51ug | 69ug eq |
| Lutein | 278ug | 370ug |
| Source: 2021 Hort Innovations data for Hass only or ^ USDA data “<” means less than, g = gram, mg = milligram, ug = microgram. * RDI – Recommended Dietary Intake % DI – Percentage Daily Intakes are based on an average adult diet of 8700 kJ GAE means Gallic Acid Equivalents + calculated from research findings showing: soluble fibre is ~33% of total fibre in avocado | ||
Explore the Nutrition and Health Report
This website is funded through the Hort Innovation Avocado Fund, using the Avocado marketing levy. Hort Innovation is the grower-owned, not-for-profit research and development corporation for Australian horticulture. Marketing enquiries email: marketing@horticulture.com.au Editorial media enquiries email: pr@bitecom.com.au