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Avocados

Creamy avocados' monounsaturated fat and fiber may help lower LDL "bad" cholesterol while raising HDL "good" cholesterol. They are a versatile superfood whose buttery texture and mild, nutty flavor can elevate any meal.

Avocados

Nutritional Value

  • Good source of dietary fiber 14%, which supports heart health
  • Good source of Vitamin K 10%, which supports normal blood clotting.
  • Good source of vitamin B6 10%, which supports energy metabolism.
  • Good source of folate 15%, which helps maintain a healthy heart.
  • Excellent source of pantothenic acid 20%, which is essential to energy metabolism.
  • Good source of copper 10%, which plays a role in energy production. 
Fiber
14%
Pantothenic Acid
20%
Vitamin K
10%
Show nutritional facts

Nutritional Facts

Nutritional facts table
Serving Per Container
Serving Size 66g (.33 piece serving)
Calories 110
Entries Daily value in %*
Total Fat (10 g) 13%
Saturated Fat (1.5 g) 8%
Polyunsaturated (1 g)  
Monounsaturated (6 g)  
Total Carbohydrate (6 g) 2%
Dietary Fiber (4 g) 14%
Protein (1 g)  
Biotin 6%
Copper 10%
Folate 15%
Magnesium 4%
Manganese 4%
Niacin 6%
Pantothenic Acid 20%
Phosphorus 2%
Potassium (322 mg) 6%
Riboflavin 8%
Vitamin B6 10%
Vitamin C 8%
Vitamin K 10%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Berries and Fruits from Dole
Different kinds of dole fruits on a table

Make the most of your fruit! Learn how to pick, prepare, and store your farm-fresh produce.

How do you pick avocados?

  • Unblemished avocados that yield slightly to finger pressure are ripe and ready to eat. If you select a harder piece of fruit, you can hasten the ripening by placing it in a brown paper bag and leaving it at room temperature for 1 to 2 days.

How do you prepare avocados?

  • Slice them onto toast, omeletes or into salads, mash them for creamy guacamole, or blend them into smoothies for a rich, nutritious boost. They’re even great for adding texture and flavor to desserts like avocado chocolate mousse.

How do you store avocados?

  • Store unripe avocados at room temperature until they soften slightly when gently pressed. Once ripe, keep them in the refrigerator to slow further ripening and maintain freshness for a few days. To preserve a cut avocado, cover it tightly with plastic wrap or store it in an airtight container with a squeeze of lemon or lime juice to prevent browning.