Avocados and Nutrients

How much does consuming avocados daily increase one’s intake of vitamins and nutrients? One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins, minerals and phytonutrients, making it one of the most nutrient-rich foods in the produce section.

In a one-third medium avocado (50g), which represents a single serving, you’ll find:

Dietary fiber

That’s 11% of your recommended daily value, and avocados are a good source of fiber! Diets rich in healthy foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Dietary fiber also promotes healthy laxation. Hello, regularity!


That’ll cover 6% of your recommended daily intake of the mineral. A diet rich in potassium helps to offset some of the harmful effects of sodium on blood pressure. Healthy avocados contain 254 mg of potassium.

Pantothenic acid

Pantothenic acid is a B-vitamin that helps the body convert food to energy. Healthy avocados are a good source of pantothenic acid, providing 14% of the DV per 50g serving.


Take those pennies out of your mouth! One serving of avocado provides a good source (10% of your DV) of copper, an essential mineral that helps keep the blood vessels, nerves, immune system, and bones healthy.


That’s 10% of your daily recommended intake of the vitamin that is important for proper brain function. Consuming adequate intakes of folate/folic acid may reduce the risk for premature births and birth defects. Avocados are considered a good source of folate.


That may not seem like much, but it’s enough to account for 8% of your recommended daily value of the vitamin also known as B2. AKA, the energy booster. In addition to helping release energy from carbohydrates.

Vitamin E

Good enough for 6% of your recommended daily value. Vitamin E is an antioxidant that protects body tissue from damage and helps keep the immune system strong against viruses and bacteria.

Vitamin K

Providing one-tenth of your Vitamin K daily value, this nutrient is important for blood clotting and healthy bones.

5g of monounsaturated fat and 1g of polyunsaturated fat (good fats). 

Don’t wince at the word “fat.” We call unsaturated fats “good fats” because, well, they’re good for you. Having unsaturated fat in your diet helps your body better absorb vitamins A, D, K, and E from other foods eaten with the fruit. Avocados are also one of only two fruits (the other being olives) that contain unsaturated fats.

With such a whopping amount of awesome nutrients jammed into a single avocado, it’s easy to see why this rugged-looking green fruit was given the coveted title
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