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Nutrition and Health

Few fruits can equal the nutritional benefits of a fresh avocado. Containing fibre, folate, niacin, thiamine and riboflavin in amounts not seen in other commonly eaten fruit, fresh avocados have more than 25 essential vitamins and minerals such as vitamin A, B, B6, C and E, as well as copper, magnesium, potassium and zinc.

In addition to this, fresh avocados contain monounsaturated (good) fats and are one of the richest sources of glutathione, a powerful antioxidant shown to block thirty different carcinogens.
Another valuable antioxidant present in fresh avocados is vitamin E, which prevents dangerous cholesterol from being oxidised and deposited on artery walls. Because of their water and fibre content, avocados are very filling; this can be used as part of an effective weight loss or weight management plan.

Today’s consumers are interested in their health. Adding fresh avocados to the menu is consistent with current consumer demand. Health and nutrition are driving factors for today’s diners who expect tasty, nutritious meals on the menu in every category of food service. Fresh avocados fulfil consumer expectation in these areas as they can easily be used to substitute dairy or animal fats, create gluten free, vegetarian or lighter options of a dish, and make mouth-watering, low fat desserts.

Avocado-inspired dishes have a particularly strong appeal to young, weight-conscious women who demand healthy choices with excellent flavour; as a result, dishes combining the creamy taste of fresh avocado and lean proteins such as seafood or chicken are popular in restaurant dining and entertaining in Australia today.

For further information on the nutritional properties of fresh avocados, please see the info panel below.

Nutritional Info Panel

Fresh Avocados
Scientific name: Persea Americana

NUTRIENT Units Value per
100 grams

Value per
190 grams

RDI total

Energy kJ 670 1273  
Protein g 2.0 3.8  
Fat Total g 14.7 27.9  
saturated g 2.1 4.0  
trans g nil nil  
monounsaturated g 9.8 18.6  
polyunsaturated g 1.8 3.5  
Cholestorol mg nil nil  
Stigmasterol mg 2 4  
Campesterol mg 5 10  
Beta-sitosterol mg 76 144  
Fibre, total dietary g 6.7 12.7 42%(RDI)
Carbohydrate - Sugars, total g 0.66 1.3  
MINERALS -      
Calcium, Ca mg 12 23  
Iron, Fe mg 0.55 1.0  
Magnesium, Mg mg 29 55 13%(RDI)
Phosphorus, P mg 52 99 10%(RDI)
Potassium, K mg 485 922 24%(RDI)
Sodium, Na mg 7 13  
Zinc, Zn mg 0.64 1.2  
Copper, Cu mg 0.19 0.4 21%(RDI)
Manganese, Mn mg 0.14 0.3  
VITAMINS -      
Vitamin C mg 10.0 19.0 42%(RDI)
Thiamin (B1) mg 0.07 0.13 11%(RDI
Riboflavin (B2) mg 0.13 0.25 19%(RDI)
Niacin mg 1.74 3.30 21%(RDI)
Pantothenic acid (b5) mg 1.39 2.64 44%(RDI)
Vitamin B6 mg 0.26 0.49 29%(RDI)
Folate mcg 81 154 39%(RDI)
Vitamin A mcg 51 97 11%(RDI)
Vitamin E mg 2.07 3.93 39%(RDI)
Vitamin K mcg 21.0 39.9 57%(RDI)

Lutein + Zeaxanthin mcg 271 514  

  1. Based on 86% Hass and 14% Greenskin varieties (SUDA National Nutrient Database for Standard Reference, Release 18 (2005)
  2. Based on average sized fruit with skin and seed removed (flesh only)
  3. Based on the Nutrient Reference Values for Australia and New Zealand - Including Recommended Dietary intakes - endorsed by the NHMRC on 9 September 2005
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