Fruit
raw california avocado.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw hass avocadoraw alligator pear
SERVING
CALORIES
167
PROTEIN
2.0g
CARBS
8.5g
FAT
15.4g
FIBER
6.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories167kcal—
Protein2.0g4%
Carbohydrates8.5g3%
Fiber6.7g24%
Sugar0.66g1%
Total fat15.4g20%
Saturated fat2.1g11%
Trans fat0g—
Cholesterol0mg0%
Water72.3g—
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 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓High in heart-healthy monounsaturated fats
- ✓Excellent source of dietary fiber for digestion
- ✓Rich in potassium which supports healthy blood pressure
- ✓Contains lutein and zeaxanthin for eye health
- ✓Helps increase absorption of fat-soluble vitamins from other foods
COOKING TIPS
In the kitchen.
- 1Best consumed raw to preserve the delicate healthy fats and flavor
- 2Add to hot dishes like soups or pasta at the very end to prevent bitterness
- 3Can be used as a healthy substitute for butter or oil in many baking recipes
STORAGE
Keep it fresh.
- Store unripe avocados at room temperature until soft
- Once ripe, refrigerate for up to 3-5 days to slow further ripening
- To prevent browning of cut avocado, sprinkle with lemon or lime juice and wrap tightly
FAQ
Frequently asked questions.
How can I tell if a California avocado is ripe?
Gently squeeze the avocado in the palm of your hand. A ripe avocado will yield to gentle pressure without feeling mushy. The skin color of Hass avocados also darkens as they ripen.
How long do raw avocados last?
Unripe avocados take 4-7 days to ripen at room temperature. Once ripe, they last 3-5 days in the refrigerator.
Can you freeze raw avocado?
Yes, it is best frozen mashed with a bit of lemon or lime juice in an airtight container or freezer bag for up to 3-6 months.
What is a good substitute for avocado?
Depending on the use, good substitutes include hummus, silken tofu, Greek yogurt, or mashed green peas for a similar texture.
Why does avocado turn brown after cutting?
Browning is caused by oxidation when the enzyme polyphenol oxidase in the flesh reacts with oxygen in the air.
How do I ripen an avocado quickly?
Place the avocado in a brown paper bag with an apple or banana; these fruits release ethylene gas which speeds up the ripening process.
Is avocado a fruit or a vegetable?
Botanically, the avocado is a large berry with a single seed, making it a fruit.
What are the main nutrients in California avocados?
They are exceptionally high in healthy fats (oleic acid), fiber, potassium, Vitamin K, Vitamin E, and B-vitamins like Folate.
How should I clean and prep a raw avocado?
Wash the outer skin first. Cut lengthwise around the pit, twist to separate halves, remove the pit with a spoon, and scoop out the flesh.
Are there any allergens in avocados?
While rare, some people with latex allergies may experience a cross-reaction known as latex-fruit syndrome when eating avocados.
