The most common and popular variety of avocado is the Hass avocado, which turns almost black and slightly soft when ripe. They should not have deep soft areas.

Fuerte avocados, another popular variety, are larger, with bright green skin when ripe. They should feel slightly soft when squeezed. Fuerte avocados are lower in fat, than hass avocados but the hass is creamier and richer in flavor.

Adding avocado to a mixed vegetable salad not only turns it into a more satisfying meal, but also dramatically increases the absorption of fat-soluble nutrients such as lycopene and beta-carotene.

Serving size: 1 avocado
Region: Central and South America, Florida, California

Health Benefits

Blood Pressure Avocado's abundant potassium content helps fight high blood pressure.
Eyes/Vision Contains the phytonutrient, lutein, which helps maintain good vision as we age.
Heart Contains oleic acid, which may help lower cholesterol. Avocado's abundant potassium content also helps fight heart disease, and stroke.
Prostate Contains a complex matrix of carotenoids and tocopherols, as well as the monounsaturated fat to help assimilate these vitamins, that inhibits the growth of prostate cancer cells.
Weight Loss A nutritious, satisfying alternative to unhealthy, high calorie fat sources.


Boron N/A N/A
Copper 0.2 mg 10%
Fats 21 g 32% A good source of monounsaturated fat.
Fiber 9.2 g 37%
Omega-6 Fatty Acids 2668 mg N/A
Omega-9 Fatty Acids N/A N/A
Potassium 689 mg 19%
Vitamin B2/Riboflavin 0.2 mg 12%
Vitamin B3/Niacin 2.6 mg 13%
Vitamin B6 0.4 mg 22%
Vitamin B9/Folate 121 mcg 61%
Vitamin K 28.6 mcg 36%
Zinc 0.9 mg 6%