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Department of Defense fact sheet containing nutritional information for avocados.

Product Description

Good quality avocados should have green or purple-black skin color. There should be no bruises or dented areas. Flesh should be golden-green in color and free of any dark spots or streaks.

Peak Growing Season

Avocados are available throughout the year. Their peak season is in June.


Slice in salads, top sandwiches, use in sushi or Latin influenced recipes, or mash into dips.


Halve lengthwise around seed and then hit seed with edge of sharp knife. Twist, lift out. Peel back skin or scoop pulp out with spoon. Sprinkle peeled fruit with lemon or lime juice to preserve golden-green color.


Avocados need to be kept cold, preferably in a refrigerator at 40–50 degrees Fahrenheit with a relative humidity of 85–90 percent. Unripe avocados usually ripen at 65–70 degrees Fahrenheit, and ripening can take from three to ten days depending on the time of year and whether or not the fruit has been treated with ethylene. Ethylene treatment can shorten ripening time by three to five days in the late season and up to five days in the early season.

Best If Used By

Once the fruit is ripe, they should be refrigerated if not eaten, and must be used within 2-3 days.

Nutrition Facts

Legend: kcal = kilocalorie; g = gram; mg = milligram; RAE = retinol activity equivalent; IU = international unit

A 1/2 cup serving of avocado provides:

Calories 117 kcal
Protein 1.46 g
Carbohydrate 6.23 g
Fat 10.7 g
Saturated Fat 1.552 g
Cholesterol 0 mg
Iron .4 mg
Vitamin C 7.3 mg
Vitamin A 5 RAE
Calcium 9 mg
Sodium 5 mg
Dietary Fiber 4.9 g

Source of Information

Questions:   Food Distribution Program | | 916-324-7132
Last Reviewed: Tuesday, September 26, 2023
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