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avocado.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

hass avocadoavocadosraw avocadoalligator pearbutter fruitaguacatepaltamakhanphal

Recipes with avocado + Add to pantry

SERVING

CALORIES

160

PROTEIN

2.0g

CARBS

8.5g

FAT

14.7g

FIBER

6.7g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories160kcal—

Protein2.0g4%

Carbohydrates8.5g3%

Fiber6.7g24%

Sugar0.66g1%

Total fat14.7g19%

Saturated fat2.1g11%

Trans fat0g—

Cholesterol0mg0%

Water73.2g—

MINERALS

Sodium7.0mg0%

Potassium485mg10%

Calcium12mg1%

Iron0.55mg3%

Magnesium29mg7%

Phosphorus52mg4%

Zinc0.64mg6%

Copper0.19mg21%

Manganese0.14mg6%

Selenium0.40µg1%

VITAMINS

Vitamin A7.0µg1%

Vitamin C10mg11%

Vitamin D0µg0%

Vitamin E2.1mg14%

Vitamin K21µg18%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.13mg10%

Niacin (B3)1.7mg11%

Pantothenic acid (B5)1.4mg28%

Vitamin B60.26mg15%

Folate (B9)81µg20%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 tablespoon15g

1 teaspoon5g

1 oz28.4g

1 lb453.6g

1 piece150g

HEALTH BENEFITS

Why eat it.

✓Rich in heart-healthy monounsaturated fats
✓High fiber content supports digestive health
✓Excellent source of potassium for blood pressure regulation
✓Contains lutein and zeaxanthin for eye health
✓Helps in the absorption of fat-soluble vitamins from other foods

COOKING TIPS

In the kitchen.

1Add avocado at the end of cooking to maintain its creamy texture and prevent bitterness
2Use mashed avocado as a healthy substitute for butter or mayo in sandwiches and baking
3Brush cut surfaces with olive oil or citrus juice to minimize oxidation

STORAGE

Keep it fresh.

Store unripe avocados at room temperature in a paper bag to speed up ripening
Once ripe, store in the refrigerator for up to 3-5 days
To prevent browning of cut avocado, sprinkle with lemon juice and wrap tightly

FAQ

Frequently asked questions.

How can I tell if an avocado is ripe?

Gently squeeze the avocado in the palm of your hand. It should yield to firm, gentle pressure without feeling mushy.

Can you freeze avocado?

Yes, it is best frozen mashed with a little lemon or lime juice in an airtight container for up to 4-6 months.

What is a good substitute for avocado?

Depending on the recipe, you can use hummus, Greek yogurt, silken tofu, or mashed banana (in baking).

Why does avocado turn brown so quickly?

Avocados contain an enzyme called polyphenol oxidase which reacts with oxygen in the air, causing the flesh to oxidize and turn brown.

Is the avocado pit edible?

While some people grind the pit, it is generally not recommended for consumption as it contains compounds that haven't been fully proven safe for humans.

How do I ripen an avocado quickly?

Place it in a brown paper bag with an apple or a banana; the ethylene gas produced by the other fruit will speed up the process.

Are avocados high in calories?

Yes, they are more calorie-dense than most fruits due to their high healthy fat content, so portion control is key.

What are the most common types of avocado?

The Hass avocado is the most common globally, known for its pebbly skin that turns dark purple-black when ripe.

RECIPES