Botanically, avocados are a fruit and more precisely a berry.


  • Avocados are a member of the Lauraceae family and are native to Mexico and Central America.
  • There are hundreds of varieties of avocado, but seven types of avocados are grown commercially in California, Florida and Hawaii.


  • Avocado is a good source of fiber, folate, vitamin B6, vitamin E, vitamin K, and copper.
    • Fiber supports a healthy digestive system while also helping to maintain or aid in weight loss.
    • Folate helps to prevent neural tube birth defects while also enhancing protein metabolism and red blood cell formation.
    • Vitamin B6 supports immune and nervous system function.
    • Vitamin E aids in formation of blood vessels and immune function.
    • Vitamin K promotes blood clotting and strong bones.

How to Purchase, Prepare, and Store

  • Purchase avocados year round at grocery stores. Varieties vary by size, texture and shape.
  • To determine ripeness, hold the avocado in your hand and gently press it with your thumb. A ripe avocado will give a little under the pressure of your thumb. Unripe avocados will be hard.
  • Depending on the variety of avocado, some avocados will turn dark purple/black when ripe, but this does not happen with all varieties so it is not always an accurate indicator of ripeness.
  • Avoid avocados that are dented, have bruises, or loose skin.
  • To prepare the avocado, cut in half vertically, being mindful of the pit contained in the middle of the avocado. Twist the two halves apart and remove the pit. Scoop out the flesh and prepare as directed by your recipe.
  • Avocados can made into dips or sauces, added to smoothies, baked goods, salads or side dishes. Mash avocado and spread on bread for avocado toast or as an addition on your favorite sandwich.
  • Store unripe avocados at room temperature. An unripe avocado should ripen within 4-5 days. Once ripe, store in the refrigerator for up to two days prior to use.
  • To ripen an avocado, store in a paper bag with a banana or apple to ripen faster.

Nutrition Facts

1/2 cup avocado, raw, cubed (150 g)

  • Calories: 120
  • Protein: 1.5 g
  • Fat: 11.0 g
  • Carbohydrate: 6.4 g
  • Fiber: 5.0 g
  • Calcium: 9.0 mg
  • Iron: 0.4 mg
  • Magnesium: 21.7 mg
  • Phosphorus: 39 mg
  • Folate: 61 µg
  • Vitamin A: 5.2 µg

Via fdc.nal.usda.gov


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