When comparing a group of fresh avocados, check the outside color of the skin of the avocados for any that are darker in color than the others. These may be riper than fresh avocados with lighter skin. The easiest way to tell if an avocado is ready for immediate use is to gently squeeze the fruit in the palm of your hand. Ripe, ready-to-eat fruit will yield to gentle pressure. If the avocado does not yield to gentle pressure, it is considered still “firm” and will be ripe in a few days. Firm, unripe fresh avocados will have a bright green color. Learn more about selecting the right avocado.

Nutrient Content Claims
Low in saturated fat, Cholesterol free, Sodium free, Sugar free, Good source of fiber, Good source of folate, Good source of vitamin K, Good source of copper

Fresh avocados contribute nearly 20 vitamins, minerals, and phytonutrients that can help support heart health, weight management, type 2 diabetes and healthy living at every age. In fact, diets rich in healthy foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity and type 2 diabetes. Avocados are a good source of fiber as they contain 3 grams per one-third of a medium avocado.

The Dietary Guidelines for Americans and the American Heart Association recommend eating more nutrient-dense foods, and limiting the amount of saturated fat, trans fat, added sugars and sodium consumed. Avocados are a naturally sugar-free and sodium-free fruit and are virtually the only fruit with “good” fats (over 75 percent of the fat in avocado is unsaturated). Monounsaturated fat, the main type of fat in avocados, can help reduce LDL (bad) cholesterol levels in the blood which may help lower the risk of heart disease and stroke.

Health Claims 

Dietary Saturated Fat & Cholesterol & Risk of Coronary Heart Disease:

  • While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease. Avocados are a heart-healthy fruit. They are low in saturated fat, cholesterol-free, and provide naturally good fats.

Sodium & Hypertension:

  • Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors. Avocados are sodium free.
  • Low sodium eating patterns, which include vegetables and fruits (like avocado), may reduce the risk of high blood pressure. A diet rich in potassium can help offset some of sodium’s harmful effects on blood pressure. One serving of avocado provides 6% of your daily potassium needs.


Store unripe and uncut avocados at room temperature or in the refrigerator for up to two weeks. To speed up the ripening process, place the avocado in a paper bag with an apple, banana or kiwifruit for 2-3 days at room temperature. The skin of the Hass variety will generally turn darker as it ripens and will feel lightly soft but not feel “mushy” to the touch when ripe. Discover more tips and tricks for avocado storage and ripening.


How to substitute avocado for mayo in recipes 

Top 10 Ways to Enjoy Avocado 

Party-On With Avocados

Check out our avocado recipes and more from Fresh Avocados – Love One Today® 


Presence In Ethnic Cuisines
South East Asia (Vietnam, Cambodia, Laos) / African / Cuban, Puerto Rican / Latino / Mexican / South America / Mediterranean 


Social Media Posts 

#TipoftheDay: Using fresh avocados as a replacement for other spreads may help reduce your intake of calories, fat, saturated fat, sodium and cholesterol. @fruitsandveggies #haveaplant  

This twist on classic bruschetta will make breakfast extra special! Add avocado! Breakfast Bruschetta: @fruitsandveggies #haveaplant 

This Mango & Avocado Chutney is DELISH! @fruitsandveggies #haveaplant 

Whip up this crowd-pleasing side dish: Veggie and Avocado Sauté: 

Make delicious avocado chocolate ice cream: @fruitsandveggies #haveaplant 

Other Fruits & Veggies