Avocado

 

Australian avocados are packed full of the goodness needed to lift your mood. A source of niacin (vitamin B3) and folate (vitamin B9), they’re the good mood food that will make sure you have a better day!

What nutrients in avocados boost mood?
  •  Folate Vitamin B9
  •  Pantothenicacid Bitain B5
  •  Niacin Vitamin B3
  •  Dietary Fibre
  •  Potassium
  •  Unsaturated Fats

 

*When eaten as part of a healthy varied diet.

How To Store And Prepare 

Store
  •  Fruit Bowl
  •  Fridge

Top Tip: Place an unripe avocado in a paper bag with a ripe banana for 2-3 days and it will be ready to eat. 

Prep
  •  Chop
  •  Toss
  •  Smash
  •  Blend

Top Tip: Toss avocados in a salad for extra green goodness. 

When Are They In Season 

Australian Australian avocados are available all year-round (Hass in spring, summer & winter; Shepard in autumn)..

 

How Much Should You Eat? 

The recommended amount of vegetables you should eat is 5 serves per day.

(Source: Australian Dietary Guidelines, 2013)

A quarter of an avocado (50g) counts as 1 serve of vegetables (even though it’s technically a fruit).

Did you know?

An avocado is technically a fruit and is also great in desserts.

Nutrition Information Panel

Serving size: 50g( 1/4 of an average avocado raw)
  Av QTY Per serve %DI* Av QTY per 100g
Moisture 36g   72g
Energy 290kJ 3% 579kJ
Protein 0.8g 2% 1.6g
Total fat 6.6g 9% 13.2g
Saturated fat 1.0g 4% 1.9g
Polyunsaturated
fat
1.4g   2.7g
Monounsaturated
fat
7.4g   12.8g
Total
Carbohydrates
0.1g <1% 0.2g
Sugars 0g 0% 0g
Dietary fibre 3.8g 13% 7.5g
Sodium 3.5mg <1% 7mg
Potassium 225mg   450mg
Niacin eq 1.1mg 10% 2.1mg
Pantothenic acid^ 0.7mg 14% 1.4mg
Folate eq 45ug 23% 90ug
Total
polyphenols^
71mg
GAE
  142mg
GAE
Beta-carotene eq 38ug   75ug

Source: Aust Food Comp Data or ^ USDA
*based on an average adult diet of 8700 kJ
“<” means less than
GAE means Gallic Acid Equivalents

How Much Should You Eat? 

The recommended amount of vegetables you should eat is 5 serves per day.

(Source: Australian Dietary Guidelines, 2013)

A quarter of an avocado (50g) counts as 1 serve of vegetables (even though it’s technically a fruit).

Learn More

Click below to learn more health benefits, preparation tips and recipes

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