The avocado has become a staple food item in many kitchens. It is featured in some of our most popular recipes, such as avocado toast, a topping for tacos, a creamy element in smoothies and drinks, and of course, guacamole! In fact, sales of avocados peak in the U.S. for Superbowl Sunday snacks. Adding avocados to your weekly menu is not only delicious, but also adds important nutrition to your diet.

Nutrition

Avocados are rich in a variety of important nutrients:

• Fiber: the prebiotic fiber in avocados feeds the healthy bacteria in your gut, and contributes to feelings of fullness that helps with weight control.
• Vitamin K and folate: avocados contain 10% of our daily recommended intake.
• Potassium: with more potassium than a banana, avocados may help maintain healthy blood pressure.
• Healthy fats: the monounsaturated fats in avocados can be part of a heart healthy diet. They may even help lower cholesterol levels by blocking absorption.
• Carotenoids: these antioxidants contribute to improved eye health.

Purchasing and Storage

Ripe avocados should have dark green or almost black skin and will continue to ripen after picking. To speed up the ripening process, just place in a paper bag and leave at room temperature for a day or two. Avocados have a narrow window of ripeness, so either use as soon as possible, or freeze and add to a smoothie later for a great smooth texture. Once cut open, avocado flesh will begin to turn brown when exposed to air, just like apples. This browning does not affect the taste but can be prevented by sprinkling with a little lemon or lime juice and storing in an airtight container in the refrigerator.

Healthy Ingredient Substitute

Healthy bakers take note! Lower the fat, calories, sodium, and cholesterol in your favorite recipes by replacing butter with an equal amount of avocado. You can also use it as a healthy spread on sandwiches and wraps or add to homemade salad dressing in place of oil.

For a healthy sweet treat, try this version of chocolate mousse made with avocados:

By Rebecca Byerly and Elizabeth C. Shephard

Three Ingredient Avocado Chocolate Mousse

Ingredients

1 very ripe banana (the skin should be spotted brown)

½ ripe avocado

1 tablespoon raw unsweetened cocoa powder

Optional Extras

1 teaspoon maple syrup

½ teaspoon pure vanilla extract

1 pinch sea salt

1 pinch cinnamon

Instructions

Add all 3 ingredients to a small blender, or mini food processor. Blend until smooth, adding 1-2 teaspoons of water or non-dairy milk if needed to get things moving.

Taste for sweetness, and if preferred, add a teaspoon of maple syrup. (If your banana is ripe enough, you should not need added sweetener.)

Chill for 1 hour (or longer) for a colder treat or enjoy it immediately.

Notes

The ripeness of your ingredients will determine if, and how much liquid you need to get things moving. Start blending without any added liquid and add as needed.

Make it a frozen chocolate treat by freezing it for 1 hour before enjoying it.

Nutrition

Calories: 277cal | Carbohydrates: 38g | Protein: 4g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 9mg | Potassium: 986mg | Fiber: 12g | Sugar: 15g | Vitamin A: 222IU | Vitamin C: 20mg | Calcium: 24mg | Iron: 2mg

References:

“Avocados”. The Nutrition Source, Harvard T.H. Chan School of Public Health, Apr 2022, https://nutritionsource.hsph.harvard.edu/avocados/. Accessed 29 Apr 2025.

“Guac Your World: Why Avocados Are So Good for You”. Health Essentials, Cleveland Clinic, 9 Oct 2023, https://health.clevelandclinic.org/why-avocados-are-a-healthy-addition-to-your-diet. Accessed 29 Apr 2025.

“Produce Pete: All About Avocados”. Table Hopping, New Jersey Monthly, 5 Feb 2021, https://njmonthly.com/articles/eat-drink/table-hopping/produce-pete-all-about-avocados/. Accessed 29 Apr 2025.

“3 Ingredient Avocado Chocolate Mousse”. This Healthy Kitchen, 20 Apr 2024, https://thishealthykitchen.com/avocado-chocolate-mousse/. Accessed 29 Apr 2025.

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