Use in salads, cold dishes, spreads and dips. Tends to go bitter when heated or cooked.
Hass: Purple with lumpy skin.
Fuerte: Olive green with leathery skin that easily separates from the flesh.
Sharwill: Oval-shaped with puckered skin that is a true avocado green.
Choose unblemished avocados showing slight give at the stem end.
To ripen, leave at room temperature. When ripe store in refrigerator for up to 2 days. When cut open, leave seed in and brush surface with water or lemon juice and cover closely with cling film.
Slice 1/2 avocado onto toasted multi-grain or rye bread. Top with lemon juice and pepper.
Avocados are a good source of niacin and vitamin C.
They also contain vitamin A, riboflavin and magnesium.
One cup of avocado provides one serve of vegetables.
Serving size: 1 cup, 159 g
0.1 mg (10% RDI*)
0.1 mg (6% RDI)
0.2 mg (12% RDI)
0.1 ug (8% RDI)
3.8 mg (24% RDI)
2.4 mg (15% RDI)
17.5 mg (39% RDI)
11.0 mg (24% RDI)
42.9 mg (10% RDI)
27.0 mg (6% RDI)
*Recommended Dietary Intake
Low in sugar
Good source of vitamin C