All About Avocados

Did you know that avocados are fruit? Avocados are rich, creamy, versatile and flavourful. Read on to learn more about everyday tips for buying, storing and enjoying avocados.

Avocados are a nutritious choice

  • Avocados are good for you. They are rich in fibre, vitamin E, folic acid and heart healthy fats.
  • Half an avocado is one Food Guide serving of Vegetables and Fruit.
  • The calories from avocado can add up quickly so eat some and save the rest in an airtight container.     

Buy avocados at their best 

  • Choose a firm avocado if you won’t be eating it for a few days. It will ripen at home.
  • A ripe avocado is a bit soft when you squeeze it in the palm of your hand. 
  • Avoid avocados that are very soft with dark sunken spots or bruises.

The two most common types of avocado are: Hass (with a deep green bumpy skin) and Fuerte (with a lighter green smooth skin). Both have a rich flavor but the Hass avocado has more of a buttery texture. 

Tips for storaging avocados

  • Whole, unripe avocados can be kept on the counter until they ripen (about 4-7 days).
  • To speed up ripening, put an avocado in a paper bag.
  • Store ripe avocados in a plastic bag in the fridge for 3-5 days.
  • Cut avocados should be wrapped in plastic wrap (or put in an airtight container) and stored in the fridge. Use within 2-3 days.
  • To freeze avocados, peel, puree and add 2 teaspoons (10 mL) of lemon juice per avocado (to prevent browning). Store in an airtight container in the freezer for 3-6 months. 

Good to know: To stop cut avocado from turning brown, sprinkle it with a little lemon or lime juice.

Tips for using avocados

Always rinse avocados before cutting them.  Dirt on the skin can go on the knife and into the flesh. To peel an avocado:

  • Cut the avocado lengthwise around the pit
  • Cut each half lengthwise so that you have four equal sections
  • Twist the pit and pull it out with your hands
  • To peel the avocado, slide your thumb under the skin and pull it back

Five things to do with avocados 

1. Add avocados to your next smoothie. Try a creamy blueberry, banana and avocado smoothie. 2. Mashed avocado makes a tasty spread. Use it instead of salty condiments in your next sandwich or wrap. Try leftover chicken, chopped lettuce, mashed avocado and grilled peppers.   3. Diced avocado adds colour to pasta, potato or tossed salads.  Try grilled shrimp, sliced avocado and mandarin orange segments over salad greens with an oil and vinegar dressing. 4. Feeding a baby? Mashed avocado is a healthy choice. See sample meal plans for feeding your baby. 5. Avocado goes well with eggs. Try:

  • Eggs with sliced avocado on the side.
  • Huevos ranchero (ranch eggs) by layering on top of a small whole grain tortilla, homemade refried beans, an egg (poached, scrambled or fried) and some salsa or diced tomatoes and sliced avocado.    
  • An open-faced sandwich with scrambled eggs, sliced tomato and avocado. It’s delicious.

More recipes to try: 

Hearty Chicken and Vegetable Salad
Bagel Boomerang

You may also be interested in 

All about dried fruit
All about peanut butter
All about quinoa

Last Update – November 28, 2017

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If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.