avocado fruit
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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, avocados are highly nutritious and considered a 'superfood.' They are rich in heart-healthy monounsaturated fats (oleic acid), which help reduce inflammation and lower bad cholesterol levels, while providing essential fiber and potassium.
Despite being relatively high in calories (144 kcal per 100g), avocados are excellent for weight management. Their high fiber content promotes a feeling of fullness and satiety, which can help prevent overeating throughout the day.
Yes, avocado is a staple of the ketogenic diet. With only 1.75g of carbs and nearly 14g of healthy fats per 100g, it provides the high-fat, low-carb profile necessary to maintain ketosis.
A ripe avocado will yield to gentle pressure when squeezed in the palm of your hand. The skin usually turns a darker green or blackish color, but the texture is the most reliable indicator; it should feel soft but not mushy.
To slow oxidation, leave the pit in the unused half and squeeze lemon or lime juice over the exposed flesh. Wrap it tightly in plastic wrap, ensuring the wrap touches the surface of the fruit to block out air, and refrigerate.
Avocados are packed with antioxidants, specifically lutein and zeaxanthin. These nutrients are vital for protecting eye tissues from UV light damage and reducing the risk of age-related macular degeneration and cataracts.
Yes, you can freeze avocado, though the texture may change slightly. It is best to freeze it mashed with a little citrus juice in an airtight container or bag, which works perfectly for future smoothies, dressings, or guacamole.
avocado fruit is a versatile ingredient found in cuisines around the world. With 144.36 calories per 100g and 2.95 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Avocado has a mild, buttery, and slightly nutty flavor with a very creamy texture. It is incredibly versatile, used as a spread on toast, a base for dips like guacamole, a topping for salads, or even a creamy addition to smoothies.
While not a primary protein source, avocado contains about 2.95g of protein per 100g, which is higher than most other fruits. It is a great supplemental plant-based protein for vegans and vegetarians.
While usually eaten raw, avocado can be lightly grilled, baked with an egg in the center, or warmed in pasta sauces. However, prolonged high heat can sometimes make the fruit taste slightly bitter, so it is best added toward the end of cooking.