Avocado

What is avocado? Avocado is a creamy, green fruit that grows on the Persea americana tree, native to Central and South America. Known for its rich flavor and smooth texture, it has gained popularity in various cuisines worldwide. There are several types of avocado, with Hass being the most commonly used due to its distinctive pebbly skin and high-fat content, offering a buttery taste.

In culinary uses, avocado is versatile and can be enjoyed raw, mashed, or blended. It is a key ingredient in guacamole, salads, and smoothies, and is often used as a substitute for butter or oil in various dishes. Understanding how to cook avocado varies, as it is most frequently consumed fresh, but it can also be grilled or roasted to enhance its flavor.

Avocado nutrition is notable for its healthy fats, particularly monounsaturated fats, which are good for heart health. It also contains a variety of vitamins and minerals, such as vitamin K, vitamin E, and potassium. Additionally, avocados are high in dietary fiber, making them a nutritious addition to a balanced diet.

When it comes to cooking and storage tips, avocados should be purchased based on ripeness. If they are hard, they need a few days to ripen at room temperature. Once ripe, they can be stored in the refrigerator to prolong freshness. It is best to consume them within a few days of cutting to prevent browning, which occurs when the flesh is exposed to air.

Avocado nutrition per 100g

Energy
Calories 160kcal 8%
Protein
Protein 2.00g 1%
Carbohydrates
Carbohydrates 9g 2%
Fiber 7g 18%
Sugar 0.66g 1%
Fat
Fat 15g 17%
Saturated 2.13g 7%
Cholesterol 0.00mg -
Vitamins
Vitamin A 7ug 1%
Choline 14mg 3%
Vitamin B1 0.07mg 6%
Vitamin B2 0.13mg 10%
Vitamin B3 1.74mg 11%
Vitamin B6 0.26mg 15%
Vitamin B9 80ug 20%
Vitamin B12 0.00ug 0%
Vitamin C 10mg 11%
Vitamin E 2.07mg 14%
Vitamin K 20ug 18%
Minerals
Calcium, Ca 12mg 1%
Copper, Cu 0.19mg 21%
Iron, Fe 0.55mg 5%
Magnesium, Mg 30mg 7%
Phosphorus, P 50mg 4%
Potassium, K 480mg 14%
Selenium, Se 0.40ug 1%
Sodium, Na 7mg 0%
Zinc, Zn 0.64mg 6%
Water
Water 70g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Avocado recipes

Spinach avocado smoothie bowl

Delicious spinach avocado smoothie bowl for a nutritious start.

21 Apr 2026

Poached egg and crispy prosciutto toast

Enjoy poached egg and crispy prosciutto on toast with avocado.

21 Apr 2026

Avocado and sesame rice balls

Delicious avocado and sesame rice balls for a quick meal.

21 Apr 2026

Balsamic avocado toast with olive oil

Enjoy creamy balsamic avocado toast, ideal for a quick snack or breakfast.

21 Apr 2026

Chicken and avocado burrito with mozzarella and coriander

Satisfying chicken and avocado burritos with mozzarella and coriander.

21 Apr 2026

Veggie apple smoothie

A refreshing Veggie Apple Smoothie with vibrant vegetables and apple juice.

21 Apr 2026

Vegan stuffed sweet potatoes

Stuffed sweet potatoes with avocado and vegan yogurt topping.

21 Apr 2026

Chocolate avocado smoothie

Start your day with a creamy chocolate avocado smoothie.

21 Apr 2026

Avocado cottage cheese with red pepper spice

A creamy avocado cottage cheese dip with a hint of red pepper spice.

21 Apr 2026

Mango avocado yogurt bowl with chili spice

A refreshing mango avocado yogurt bowl with chili for a spicy kick.

21 Apr 2026

Quinoa and black bean tacos with avocado

Nutritious quinoa and black bean tacos topped with avocado.

21 Apr 2026

Shrimp cocktail cups

Fresh shrimp cocktail cups with avocado in crisp lettuce leaves.

21 Apr 2026

Avocado-basil yogurt bowl

A creamy avocado-basil yogurt bowl, perfect for breakfast or snacks.

21 Apr 2026

Chicken salad stuffed avocado

A nutritious chicken salad stuffed into creamy avocado halves.

21 Apr 2026

Smoked chicken waldorf salad

Enjoy a refreshing Smoked Chicken Waldorf Salad with creamy dressing.

21 Apr 2026

Green protein smoothie bowl

A nutritious Green Protein Smoothie Bowl packed with veggies and protein.

21 Apr 2026

Avocado and cottage cheese toast

Healthy avocado and cottage cheese toast for a quick meal.

21 Apr 2026

Keto avocado pepperoni salad with mozzarella

Quick and easy Keto avocado pepperoni salad with mozzarella.

21 Apr 2026

Lemon & avocado mousse

Enjoy a refreshing lemon & avocado mousse dessert, perfect for warm days.

21 Apr 2026

Smoked salmon, cucumber and greens salad

A fresh and flavorful smoked salmon and cucumber salad.

21 Apr 2026

Tuna-avocado rye sandwich

Enjoy a nutritious Tuna-Avocado Rye Sandwich for lunch.

21 Apr 2026

Grilled salmon patties

Delicious grilled salmon patties topped with creamy avocado.

21 Apr 2026

Paleo turkey burgers

Enjoy healthy Paleo turkey burgers loaded with veggies.

21 Apr 2026

Keto avocado bacon breakfast bowl

A delicious keto-friendly breakfast bowl with bacon, avocado, and eggs.

21 Apr 2026

Blueberry & cacao smoothie

Delicious Blueberry & Cacao Smoothie for a nutritious treat.

21 Apr 2026

Watercress, smoked salmon and egg salad

A vibrant salad featuring smoked salmon, egg, and greens.

21 Apr 2026

Taquitos with vienna sausage, eggs and cheddar cheese

Crispy breakfast taquitos with eggs, Vienna sausage, and cheese.

21 Apr 2026

Salmon, spinach, avocado & asparagus salad

A vibrant salad with salmon, spinach, avocado, and asparagus.

21 Apr 2026

Avocado with cottage cheese

Creamy avocado stuffed with cottage cheese and smoked salmon.

21 Apr 2026

Spicy salmon stack

Enjoy a vibrant, layered Spicy Salmon Stack with avocado and cucumber.

21 Apr 2026

Avocado & white bean salad

A refreshing avocado and white bean salad with lemon basil dressing.

21 Apr 2026

Vegan chickpea cakes with avocado

Delicious vegan chickpea cakes topped with creamy avocado.

21 Apr 2026

Caprese toasts

Enjoy fresh Caprese toasts with ricotta, tomato, and avocado.

21 Apr 2026

Broccoli and mint pesto

A fresh broccoli and mint pesto, great for pasta and spreads.

21 Apr 2026

Honey avocado smoothie

A protein-packed honey avocado smoothie for a healthy boost.

21 Apr 2026

Christmas dip

Creamy avocado Christmas dip with chili and spices for festive gatherings.

21 Apr 2026

Sweet potato and rocket with balsamic glaze

A vibrant salad of roasted sweet potatoes, arugula, and balsamic glaze.

21 Apr 2026

Grilled tilapia fish tacos with cabbage, avocado and lime

Delicious grilled tilapia fish tacos with cabbage and avocado.

21 Apr 2026

Avocado-yogurt chicken salad with lime and onion

Creamy avocado-yogurt chicken salad with lime and onion.

21 Apr 2026

Bacon and avocado omelet

Delicious bacon and avocado omelet, perfect for breakfast.

21 Apr 2026