Nutrients in Avocado
In one serving: half a fruit (100 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin K | 21 mcg | 23% | 18% |
| Copper | 190 mcg NIH | 21% | 21% |
| Vitamin B9 (folate / folic acid) | 81 mcg DFE NIH | 20% | 20% |
| Vitamin B5 (pantothenic acid) | 1 mg NIH | 20% | 20% |
| Vitamin B6 (pyridoxine) | 0.26 mg | 20% | 20% |
| Vitamin E | 2.1 mg α-tocopherol | 14% | 14% |
| Vitamin C | 10 mg | 13% | 11% |
| Vitamin B3 (niacin) | 1.7 mg NE | 12% | 11% |
| Magnesium | 29 mg NIH | 9.4% | 7.2% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Avocado on whole-wheat bread with tomato and sunflower seeds
- White cheese, avocado and tomato with whole-wheat bread
- Scrambled eggs with whole-wheat toast and avocado
- Chicken bowl with brown rice, beans, red pepper and avocado
- Bean tacos in whole-wheat tortillas with tomato and cheese
- Avocado and egg on whole-wheat toast with an orange
- Grilled chicken salad with kale, quinoa and avocado
- White fish tacos with cabbage, avocado and tomato
- Stuffed sweet potato with beans, cheese and avocado
- Avocado with tomato and olive oil
- Sweet potato with eggs and avocado
- Corn tortillas with cheese, avocado and tomato
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)