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Avocado Nutrition & Health Benefits

Avocados are not only good to eat but are naturally packed full of healthy goodness.


Avocados are a nutrient-dense food, providing lots of nutrients with relatively few calories. One serving or 1/3 of an avocado has only 80 calories but offers nearly 20 vitamins, minerals, and phytonutrients, all without sodium, cholesterol, or sugar.

Avocados contain fiber, folate, vitamin K, pantothenic acid, and copper, which help to reduce blood cholesterol levels and may lower the risk of heart disease.

A high source of vitamins C and E, avocados contain antioxidants that protect body tissue from damage and are essential for the growth and repair of tissue and for strengthening the immune system.

Avocados are high in vitamin B-6, which helps circulation and immune health, and a good source of potassium and magnesium – both essential for managing blood pressure.

Good Fats

Avocados are virtually the only fruit with monounsaturated fat and polyunsaturated fat. These good fats help the body absorb fat-soluble nutrients without raising LDL (“bad”) cholesterol levels when consumed as part of a healthy diet.

The Dietary Guidelines for Americans emphasize making small changes towards achieving an overall healthy eating pattern, such as replacing foods higher in saturated fats with foods containing good fats, like avocados.

Over 75% of the fat in avocados is unsaturated (monounsaturated and polyunsaturated fats).

Avocados act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E.


Not all fats are created equal – there are good and bad fats. The type of fat and the amount you eat are key to a healthy diet.

Low-density lipoprotein (LDL) is considered bad for your body as it carries cholesterol to your arteries and increases your risk of cardiovascular disease.

High-density lipoprotein (HDL) are good fats essential for maintaining your health.

Heart Check

West Pak Avocado brands have earned the American Heart Association’s coveted Heart-Check mark, a certification that the nutritional profile of a food product meets strict criteria and regulatory requirements. The requirements for certification are based on the sound science of the American Heart Association regarding healthy dietary recommendations, including food categories, specific product ingredients, and nutrient values. We are proud to be the first avocado company to participate in the Heart Health program.