Varieties of avocado are harvested in New Zealand at different times of the year making them available all year round. Varieties grown in NZ include Hass, Reed, Fuerte and Carmen.
Ripen at room temperature then store in the refrigerator. Avoid squeezing avocados as they bruise easily. Choose Hass avocados based on colour – bright green are not ripe, olive green will be ripe in 2-3 days, brown green are firm ripe and purple brown are soft ripe. Handle all produce with care and wash well before eating.
The avocado originated in Mexico and Central America where it was a staple in the diet of ancient Indian populations. The Aztecs named the fruit ahuacatl. The Spanish Conquistadors first came across the fruit in the 16th century and aided its spread to the West Indies where many travellers sampled it.
1/2 avocado - 83.5g
Average Quantity per serving
|% Daily Intake per serve||
Average Quantity per 100 g
|Fat, total (g)||22.2||32%||26.6|
|- saturated (g)||3.1||13%||3.7|
|- polyunsaturated (g)||2.3||3%||2.8|
|- monounsaturated (g)||15.3||22%||18.3|
|Available carbohydrate (g)||0.5||0%||0.6|
|- sugars (g)||0.5||1%||0.5|
|Dietary Fibre (g)||4.0||13%||4.8|
|Folate (µg)||68||34% RDI*||81|
|Vitamin B6 (mg)||0.77||48% RDI*||0.92|
|Niacin (mg)||1.3||13% RDI*||1.6|
|Vitamin C (mg)||6||15% RDI*||7|
|Vitamin E (mg)||1.6||16% RDI*||1.9|
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs
*Recommended Dietary Intake (Average Adult)
Source: FOODfiles 2016