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

Avocado egg stack

Enjoy a creamy avocado topped with a perfectly cooked egg.

21 Apr 2026

Paleo avocado tuna salad with lemon, onion and spices

Quick and nutritious Paleo avocado tuna salad recipe.

21 Apr 2026

Roast pumpkin, green bean and avocado salad

A vibrant roast pumpkin, green bean, and avocado salad.

21 Apr 2026

Salmon with avocado remoulade

Pan-seared salmon topped with creamy avocado remoulade.

21 Apr 2026

Avocado chickpea salad sandwich

A creamy avocado and chickpea salad sandwich on whole-wheat bread.

21 Apr 2026

Avocado toast with multi-grain bread

Simple and nutritious avocado toast on multi-grain bread.

21 Apr 2026

Raw broccoli salad

A refreshing raw broccoli salad with avocado and almonds.

21 Apr 2026

Spinach cleansing smoothie

Enjoy a healthy spinach cleansing smoothie with coconut and pineapple.

21 Apr 2026

Spicy pork & olive empanadas

Delicious spicy pork empanadas with a fresh salad.

21 Apr 2026

Bacon, egg and avocado scramble

Enjoy a quick and tasty bacon, egg, and avocado scramble for breakfast.

21 Apr 2026

Avocado lettuce wraps with tomatoes and lime juice

Fresh avocado lettuce wraps with tomatoes and lime juice.

21 Apr 2026

Chocolate avocado pudding

Creamy chocolate avocado pudding made in minutes.

21 Apr 2026

Cilantro lime chicken with avocado salsa

Zesty cilantro lime chicken topped with creamy avocado salsa.

21 Apr 2026

Scrambled eggs with spinach & avocado

Creamy scrambled eggs with spinach and avocado for a nutritious breakfast.

21 Apr 2026

Ginger-kale-avocado-kiwi green smoothie

A refreshing ginger-kale-avocado-kiwi green smoothie.

21 Apr 2026

Smoked salmon, avocado and herb tarts

Elegant smoked salmon and avocado tarts in puff pastry.

21 Apr 2026

Vegan potato tacos with avocado, peas and cucumber

Delicious vegan potato tacos loaded with fresh veggies.

21 Apr 2026

Carrot avocado salad with lemon and coriander

A refreshing carrot avocado salad with lemon and coriander.

21 Apr 2026

Vegan choc mousse eggs

Delicious vegan chocolate mousse eggs made with avocados and dates.

21 Apr 2026

Ahi poke avocado boats

Fresh tuna and creamy avocado unite in this tasty appetizer.

21 Apr 2026

Avocado-egg toast

Enjoy creamy avocado and egg on toasted multi-grain bread.

21 Apr 2026

Guacamole with fresh tomatoes and lime juice

Delicious guacamole with fresh tomatoes and lime juice.

21 Apr 2026

Asparagus, avocado and cherry tomato salad

A fresh and vibrant asparagus, avocado, and cherry tomato salad.

21 Apr 2026

Chocolate avocado strawberry smoothie bowl

Creamy chocolate avocado strawberry smoothie bowl topped as you like.

21 Apr 2026

Avocado egg bake with a dash of salt and pepper

Enjoy a nutritious avocado egg bake for breakfast or a light meal.

21 Apr 2026

Cobb salad

Enjoy a hearty Cobb salad packed with chicken, bacon, and fresh veggies.

21 Apr 2026

Protein breakfast bowl

A nutritious protein-packed breakfast bowl with quinoa and eggs.

21 Apr 2026

Broccoli and pea fritters

Crispy broccoli and pea fritters paired with a fresh salad.

21 Apr 2026

Black bean tacos with avocado and monterey cheese

Enjoy delicious black bean tacos with avocado and Monterey cheese.

21 Apr 2026

Lettuce and orange salad

A refreshing salad with lettuce, oranges, avocado, and feta.

21 Apr 2026

Cucumber avocado soup with greek yogurt, lime and chives

Chilled cucumber avocado soup with Greek yogurt and lime.

21 Apr 2026

Taco salad bowl

A nutritious Taco Salad Bowl with chicken, rice, and beans.

21 Apr 2026

Smoky guacamole

Elevate your dip with this smoky guacamole recipe.

21 Apr 2026

Chocolate avocado cake

A moist and healthier chocolate cake made with avocado and dates.

21 Apr 2026

Green bean and avocado salad

A refreshing Green Bean and Avocado Salad with a tangy dressing.

21 Apr 2026

Garden green salad

A vibrant Garden Green Salad with avocados and a garlic vinaigrette.

21 Apr 2026

Green detox smoothie

Start your day with this nutritious Green Detox Smoothie.

21 Apr 2026

Breakfast smoothie

Enjoy a nutritious Breakfast Smoothie packed with flavor and energy.

21 Apr 2026

Shrimps with three dipping sauces

Delicious grilled shrimp served with three tasty dipping sauces.

21 Apr 2026

Mexican quinoa with avocado and lime

A hearty, flavorful Mexican quinoa with black beans and avocado.

21 Apr 2026