Avocado
BLS 4.0 food: Avocado raw (Avocado roh), code F502100 · cross-reference USDA FDC #171705
Per portion (75 g)
99 kcalenergy
1 gprotein
3.1 gfibre
9.4 gfat
1 gcarbohydrate
Verified benefits — authorised EU health claims
Avocado meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 78 % of fatty acids are unsaturated and they provide 62 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionVitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of gums.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 21 more authorised claims
Vitamin C contributes to normal energy-yielding metabolism.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal psychological function.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 13 mg per 100 g = 16 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 14.1 µg per 100 g = 19 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 14.1 µg per 100 g = 19 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to normal mental performance.
✓ 1.3 mg per 100 g = 22 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to the reduction of tiredness and fatigue.
✓ 1.3 mg per 100 g = 22 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.27 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.27 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.27 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.27 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.27 mg per 100 g = 19 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 550 mg per 100 g = 28 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 550 mg per 100 g = 28 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.39 mg per 100 g = 39 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.39 mg per 100 g = 39 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.39 mg per 100 g = 39 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.39 mg per 100 g = 39 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 132 kcal | 99 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 1.4 g | 1 g | BLS PROT625 · Laboratory analysis | |
| Fat | 12.5 g | 9.4 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 1.4 g | 1 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 1.4 g | 1 g | BLS SUGAR · Calculated by formula | |
| Dietary fibre | 4.1 g | 3.1 g | BLS FIBT · Laboratory analysis | |
| Water | 77.2 g | 57.9 g | BLS WATER · Laboratory analysis | |
| Salt | 0.01 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 2.6 g | 1.9 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 7.6 g | 5.7 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 1.5 g | 1.1 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.1 g | 0.08 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.1 g | 0.08 g | BLS F18:3CN3 · Laboratory analysis | |
| omega6 | 1.4 g | 1.1 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 1.4 g | 1.1 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 6.5 g | 4.9 g | BLS F18:1CN9 · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 10 µg | 7.5 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 1.7 mg | 1.3 mg | 14 % | BLS VITE · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Vitamin K | 14.1 µg | 10.6 µg | 19 % | BLS VITK · Calculated by formula |
| Vitamin C | 13 mg | 9.8 mg | 16 % | BLS VITC · Aggregated from several sourcesreferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Thiamin (vitamin B1) | 0.07 mg | 0.05 mg | 6 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.1 mg | 0.07 mg | 7 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 1 mg | 0.76 mg | 6 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 1.3 mg | 1 mg | 22 % | BLS PANTAC · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Vitamin B6 | 0.27 mg | 0.2 mg | 19 % | BLS VITB6 · Laboratory analysis |
| Biotin | 2.4 µg | 1.8 µg | 5 % | BLS BIOT · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Folate | 20.2 µg | 15.2 µg | 10 % | BLS FOL · Calculated by formula |
| Choline | 14.2 mg | 10.7 mg | USDA FDC 171705 |
Minerals & trace elements
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 5 mg | 3.8 mg | BLS NA · Aggregated from several sourcesreferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 Morais, D. R., et al.; Proximate composition, mineral contents and fatty acid composition of the different parts and dried peels of tropical fruits cultivated in Brazil.; Journal of the Brazilian Chemical Society; 2017; 28; 2 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Pennington, J. A. T., et al.; Composition of Core Foods of the U.S. Food Supply, 1982-1991: I. Sodium, Phosphorus, and Potassium.; Journal of Food Composition and Analysis; 1995 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Barea-Álvarez M, Delgado-Andrade C, Haro A, Olalla M, Seiquer I, Rufián-Henares JÁ; Subtropical fruits grown in Spain and elsewhere: A comparison of mineral profiles.; Journal of Food Composition and Analysis; 2016; 48 | |
| Potassium | 550 mg | 413 mg | 28 % | BLS K · Laboratory analysis |
| Calcium | 14 mg | 10.5 mg | 2 % | BLS CA · Laboratory analysis |
| Magnesium | 24.6 mg | 18.4 mg | 7 % | BLS MG · Laboratory analysis |
| Phosphorus | 48.8 mg | 36.6 mg | 7 % | BLS P · Laboratory analysis |
| Iron | 0.44 mg | 0.33 mg | 3 % | BLS FE · Laboratory analysis |
| Zinc | 0.64 mg | 0.48 mg | 6 % | BLS ZN · Laboratory analysis |
| Iodine | 3 µg | 2.3 µg | 2 % | BLS ID · Laboratory analysis |
| Selenium | 0.4 µg | 0.3 µg | 1 % | USDA FDC 171705 |
| Copper | 0.39 mg | 0.29 mg | 39 % | BLS CU · Laboratory analysis |
| Manganese | 0.19 mg | 0.14 mg | 9 % | BLS MN · Laboratory analysis |
| fluoride | 0.05 mg | 0.04 mg | BLS FD · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 75 g | %NRV | Origin |
|---|---|---|---|---|
| Isoleucine | 0.05 g | 0.04 g | BLS ILE · Laboratory analysis | |
| Leucine | 0.09 g | 0.07 g | BLS LEU · Laboratory analysis | |
| Lysine | 0.09 g | 0.07 g | BLS LYS · Laboratory analysis | |
| Phenylalanine | 0.06 g | 0.04 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.06 g | 0.04 g | BLS THR · Laboratory analysis | |
| Valine | 0.08 g | 0.06 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.