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Avocado

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories160 kcal
  • Proteins2 g
  • Carbohydrates8.53 g
  • Fats14.7 g
  • Fiber6.7 g
  • Sodium0.007 g
  • Sugars0.66 g
  • CO₂ footprint200 g
Detailed nutrition enriched from Canadian Nutrient File — Avocado, raw, all commercial varieties

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 2.13 g11% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 12 mg1.2% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.55 mg2.5–3.9% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 108 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 29 mg9.4% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 52 mg7.4% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 485 mg14% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 7 mg0.4% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.64 mg4.6–5.8% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.19 mg21% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.142 mg4.7% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 0.4 µg0.7% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 27 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 7 µg0.9% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 62 µg
  • Alpha carotene 24 µg
  • Alpha-tocopherol 2.07 mg23% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 28 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 271 µg
  • Beta-tocopherol 0.05 mg
  • Gamma-tocopherol 0.33 mg
  • Delta-tocopherol 0.02 mg
  • Vitamin C 10 mg10% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.067 mg5.6% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.13 mg11% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 1.74 mg12% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 2.15 mg NE14% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 1.39 mg28% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.257 mg20% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 81 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 14.2 mg
  • Vitamin K (phylloquinone) 21 µg
  • Folic acid 0 µg
  • Naturally occurring folate 81 µg
  • Dietary folate equivalents 81 µg20% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 40 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0.001 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0 g
  • Fatty acids, saturated, 16:0, hexadecanoic 2.08 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.049 g
  • Fatty acids, saturated, 20:0, eicosanoic 0 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 9.07 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 1.67 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.125 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.698 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0.025 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 9.8 g
  • Fatty acids, polyunsaturated, total 1.82 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0.015 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0.01 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0.016 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.111 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.66 g
Other compounds Additional compounds measured by CNF 32 nutrients
  • Sucrose 0.06 g
  • Glucose 0.37 g
  • Fructose 0.12 g
  • Lactose 0 g
  • Maltose 0 g
  • Alcohol 0 g
  • Moisture 73.2 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0.1 g
  • Betaine 0.7 mg
  • Tryptophan 0.025 g
  • Threonine 0.073 g
  • Isoleucine 0.084 g
  • Leucine 0.143 g
  • Lysine 0.132 g
  • Methionine 0.038 g
  • Cystine 0.027 g
  • Phenylalanine 0.097 g
  • Tyrosine 0.049 g
  • Valine 0.107 g
  • Arginine 0.088 g
  • Histidine 0.049 g
  • Alanine 0.109 g
  • Aspartic acid 0.236 g
  • Glutamic acid 0.287 g
  • Glycine 0.104 g
  • Proline 0.098 g
  • Serine 0.114 g
  • Total plant sterol 78 mg
  • Stigmasterol 2 mg
  • Beta-sitosterol 76 mg
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Creamy, buttery fruit rich in healthy fats. Mash it for guacamole and toast or slice it into salads and bowls.

Cook with it

Recipes using this ingredient

Black Bean and Pepper Fajitas

5 min 15 min

Smoky peppers, lime-warmed black beans, avocado, and a small spoonful of sour cream make a fast fajita filling with plenty of contrast. A handful of raw pepper folded in at the end keeps the texture crisp.

Summer Protein Buddha Bowl

20 min 15 min 15 min⭐ 5.0 · 1 vote

This fresh summer bowl leans plant-forward without tasting like punishment. Fluffy quinoa, chickpeas, cucumber, tomatoes, baby spinach, avocado, and a cool lemon yogurt dressing make the kind of lunch that feels hydrating, filling, and vaguely like you still have your life together, even if the weather says otherwise.

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