Fruit
Fruit
Avocado fruit is the whole market berry—skin, creamy mesocarp, and large central seed—sold by piece or weight. Shoppers and cooks choose by cultivar (Hass for rich, shippable fruit; Fuerte and Reed for greener skin and different seasonality), size grade, and ripeness. Soft-ripe fruit is ready for mashing and immediate eating; firm-ripe fruit holds for slicing in salads and rolls; hard fruit needs room-temperature ripening off ethylene-sensitive neighbours if you want even softening. It is the form that travels cold-chain from orchard to retailer. Once ripe, refrigerate to slow further softening. Yield of edible flesh is typically half to two-thirds of total weight after peel and pit are removed. Avoid fruit with large sunken soft spots, mould at the stem, or stringy grey flesh inside.
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Cuts & parts
Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 4.22 g
- Saturated Fat 0.81 g
- Trans Fat 0 g
- Monounsaturated Fat 1.62 g
- Polyunsaturated Fat 1.79 g
- Cholesterol 0 mg
- Sodium 4.81 mg
- Salt 0.01 g
- Total Carbohydrate 12.1 g
- Dietary Fibre 1.93 g
- Total Sugars 3.05 g
- Complex / starch 0.97 g
- Protein 0.71 g
- Water 80.5 g
- Energy 89.3 kcal
- Water 80.5 g
- Carbohydrates 12.1 g
- Protein 0.71 g
- Fat 4.22 g
- Saturated Fat 0.81 g
- Monounsaturated Fat 1.62 g
- Polyunsaturated Fat 1.79 g
- Omega-3 0.63 g
- Vitamins 37.8 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.03 mg
- Vitamin B2 — Riboflavin 0.04 mg
- Vitamin B3 — Niacin 0.4 mg
- Vitamin B6 0.08 mg
- Vitamin B7 — Biotin 1 µg
- Vitamin B9 — Folate 14.2 µg
- Vitamin C 2 mg
- Vitamin E 0.28 mg
- Vitamin K 4.6 µg
- Minerals 238 mg
- Major Minerals 237 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.03 · vitamin-b2-riboflavin: 0.04 · vitamin-b3-niacin: 0.4 · vitamin-b5-pantothenic-acid: 0.2 · vitamin-b6: 0.08 · vitamin-b7-biotin: 1 · vitamin-b9-folate: 14.2 · vitamin-e: 0.28 · vitamin-k: 4.6 ·
Minerals
Fruit of Avocado: composition reflects this culinary part relative to the whole ingredient.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Whole avocado fruit was eaten fresh in Mesoamerica long before commercial packing grades existed.
California packing houses standardised size grades and shipping cartons for whole fruit.
Controlled-atmosphere shipping and retail ripening programmes made consistent whole-fruit avocado available year-round in temperate markets.