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Avocados and Diabetes

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.

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Go with your Gut fact sheet

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?

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Heart Health Fact Sheet

Avo-heart with Australian Avocados

Avocados are a delicious way to love your heart, being a heart-healthy whole plant food.

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Avocados and Brain Health

Avocados for better brain health

Avocados are a great-tasting green, with essential nutrients and phytonutrients to keep your brain healthy, naturally boosting mood.

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Avocados and Brain Health

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.

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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 ServePer 100g
Energy492kJ (120kcal)656kJ (156kcal)
Protein, total1.1g1.5g
Fat, total10g13g
  – saturated2.2g3.0g
  – trans0g0g
  – polyunsaturated1.7g2.2g
  – monounsaturated7.5g10g
Carbohydrate0g0g
  – sugars0g0g
Dietary fibre, total3.2g (11% DI)4.3g
  – soluble fibre+1.1g1.4g
Sodium7.0mg9.2mg
Potassium458mg610mg
Niacin1.2mg (12% RDI*)1.6mg
Pantothenic acid0.9mg (18% RDI*)1.2mg
Folate97ug (48% RDI*)129ug
Vitamin E1.3mg (13% RDI*)1.7mg
Vitamin K^16ug (20% RDI*)21ug
Polyphenols20mg GAE27mg GAE
Beta carotene54ug72ug eq
Lutein165ug220ug
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 ServePer 100g
Energy471kJ (112kcal)628kJ (150kcal)
Protein, total1.1g1.5g
Fat, total11.5g15.3g
  – saturated3.4g4.5g
  – trans0g0g
  – polyunsaturated1.9g2.5g
  – monounsaturated5.8g7.7g
Carbohydrate<1g<1g
  – sugars0g0g
Dietary fibre, total3.2g (11% DI)4.3g
  – soluble fibre+1.1g1.4g
Sodium1.5mg2.0mg
Potassium458mg610mg
Niacin1.1mg (11% RDI*)1.25mg
Pantothenic acid0.63mg (13% RDI*)0.84mg
Folate164ug (82% RDI*)219ug
Vitamin E1.2mg (12% RDI*)1.6mg
Vitamin K^12ug (20% RDI*)21ug
Polyphenols22mg GAE29mg GAE
Beta carotene51ug69ug eq
Lutein278ug370ug
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

 

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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