Avocado

HASS

• Description

The Hass avocado is a variety of avocado with dark green, bumpy skin and a large-sized fruit weighing 200 to 300 grams (7 to 10 oz). When ripe, the skin becomes a dark purplish-black and the flesh is pale green near the skin and becomes a deeper yellow-green towards the center. This is a type A avocado and requires a type B to pollinate. 

• Flavor/Taste

Hass avocados have a rich, creamy texture and a distinctive buttery flavor with subtle nutty and earthy undertones. Their taste is mild and versatile, making them perfect for a wide range of dishes, from guacamole to salads, toast, and smoothies. When ripe, Hass avocados have a slightly sweet and mellow flavor that balances well with both savory and tangy ingredients.

• Nutrition

A Hass avocado has about 227 calories,  12 grams of carbohydrates, 2.7 grams of protein, 11 milligrams of sodium, and more

• Health Benefits

Hass avocados are high in unsaturated fats and low in saturated fats. They contain monounsaturated and polyunsaturated fats, and are cholesterol-free, Hass avocados are high in fiber, which can help with weight control and cognitive health. Hass avocados contain vitamins A, C, E, and K, as well as potassium, magnesium, calcium, iron, and zinc. One avocado can contain up to 160 micrograms of folate, which is important for a healthy pregnancy. Avocados may help lower blood cholesterol and triglycerides, and increase HDL cholesterol. The potassium and magnesium in avocados can also help regulate blood pressure. 

Lamb Hass

• Description

Lamb Hass is a variety of avocado known for its rich, nutty flavor and creamy texture. It is medium-sized, with a slightly oval shape and a pebbly, thick green skin that turns darker as it ripens. The Lamb Hass avocado is larger than the traditional Hass variety, making it an excellent choice for dishes that require more avocado per fruit. Its flesh is pale green and buttery, ideal for guacamole, salads, or spreading on toast. This variety thrives in warm climates and is a popular choice among growers and consumers alike for its high yield and exceptional taste.

• Flavor/Taste

Lamb Hass avocados are a variety closely related to the classic Hass avocado but are typically larger and have a slightly different flavor profile. They retain the rich, creamy texture of Hass avocados but often have a milder, less nutty taste. Their flavor is buttery with subtle earthy notes, and they are similarly versatile for culinary uses. The Lamb Hass variety is prized for its thick, pebbly skin and high oil content, which contributes to its smooth, luxurious mouthfeel.

• Nutrition

Below is the approximate nutritional value for 100 grams (3.5 ounces) of Lamb Hass avocado:

Nutritional Information

• Calories: ~190 kcal

• Protein: ~2 g

• Total Fat: ~17-19 g

• Monounsaturated Fat: ~11-12 g

• Polyunsaturated Fat: ~2 g

• Saturated Fat: ~2-3 g

• Carbohydrates: ~8-9 g

• Dietary Fiber: ~6-7 g

• Sugar: ~0.2 g

• Cholesterol: 0 mg

Vitamins and Minerals

• Vitamin K: ~20-25% of the Daily Value (DV)

• Vitamin E: ~10-15% of the DV

• Vitamin C: ~10% of the DV

• Folate: ~20% of the DV

• Potassium: ~500-600 mg (~12-15% of the DV)

• Magnesium: ~8-10% of the DV

Health Benefits

• High in heart-healthy monounsaturated fats, which can help lower bad cholesterol levels.

• Rich in dietary fiber, promoting digestive health and aiding in satiety.

• Contains antioxidants like Vitamin E and lutein, which support skin health and eye health.

• A good source of potassium, which helps maintain healthy blood pressure.

Fuerte

• Description

The Fuerte avocado is a beloved variety known for its smooth, buttery texture and mild, nutty flavor. It is a pear-shaped avocado with smooth, thin, green skin that remains green even when ripe, making it different from darker-skinned varieties like Hass. The skin is pliable and can be peeled off easily.

Fuerte avocados are medium to large in size, typically weighing between 6-12 ounces (170-340 grams). Their flesh is creamy, pale green, and less fibrous than some other varieties, making them a favorite for slicing, spreading, or blending into dishes like salads, sandwiches, and smoothies.

This avocado variety originated in Mexico and Guatemala and is named “Fuerte,” which means “strong” in Spanish, due to its resilience in colder climates compared to other avocado types. The Fuerte avocado tree is also known for its spreading growth habit and evergreen foliage, often producing fruit in the winter season.

• Nutrition

Below is the approximate nutritional value for 100 grams (3.5 ounces) of Fuerte avocado:

Nutritional Information

• Calories: ~160-170 kcal

• Protein: ~2 g

• Total Fat: ~15-17 g

• Monounsaturated Fat: ~10-12 g

• Polyunsaturated Fat: ~1.5-2 g

• Saturated Fat: ~2-3 g

• Carbohydrates: ~7-8 g

• Dietary Fiber: ~5-6 g

• Sugar: ~0.2-0.4 g

• Cholesterol: 0 mg

Vitamins and Minerals

• Vitamin K: ~20-25% of the Daily Value (DV)

• Vitamin E: ~10-12% of the DV

• Vitamin C: ~8-10% of the DV

• Folate: ~15-20% of the DV

• Potassium: ~450-500 mg (~10-12% of the DV)

• Magnesium: ~7-8% of the DV

Health Benefits

• Heart Health: High in monounsaturated fats, which support healthy cholesterol levels and cardiovascular health.

• Digestive Support: Rich in dietary fiber, promoting regular digestion and gut health.

• Antioxidants: Contains Vitamin E and other antioxidants that protect cells from oxidative damage.

• Bone Health: Offers small amounts of magnesium and Vitamin K, essential for maintaining strong bones.

• Potassium-Rich: Helps regulate blood pressure and supports muscle function.

Bacon

• Description

The Bacon avocado is a creamy, flavorful avocado variety known for its smooth texture and mild, slightly buttery taste with subtle nutty undertones. It is an oval-shaped fruit with medium-thin, smooth green skin that often has faint speckles. Unlike Hass avocados, the Bacon avocado’s skin remains green when ripe, making it visually distinct.

The flesh of the Bacon avocado is pale yellow-green, less oily than other varieties like Hass, but still rich and satisfying. It is slightly softer in texture, making it ideal for spreading, slicing, or adding to salads and sandwiches. Bacon avocados are medium-sized, typically weighing between 6-12 ounces (170-340 grams).

Named after James Bacon, who developed this variety in the 1950s, the Bacon avocado is prized for its cold-hardiness, making it a popular choice in areas with cooler climates. It is usually harvested in late fall and winter, making it a seasonal favorite during those months.

While its flavor is milder compared to some other avocado varieties, the Bacon avocado is appreciated for its creamy consistency and versatility in both savory and sweet dishes.

• Nutrition

Below is the approximate nutritional value for 100 grams (3.5 ounces) of Bacon avocado:

Nutritional Information

• Calories: ~140-150 kcal

• Protein: ~1.5-2 g

• Total Fat: ~13-14 g

• Monounsaturated Fat: ~9-10 g

• Polyunsaturated Fat: ~1.5 g

• Saturated Fat: ~2 g

• Carbohydrates: ~6-7 g

• Dietary Fiber: ~5-6 g

• Sugar: ~0.2-0.5 g

• Cholesterol: 0 mg

Vitamins and Minerals

• Vitamin K: ~15-20% of the Daily Value (DV)

• Vitamin E: ~8-10% of the DV

• Vitamin C: ~6-8% of the DV

• Folate: ~15% of the DV

• Potassium: ~350-400 mg (~8-10% of the DV)

• Magnesium: ~6-7% of the DV

Health Benefits

• Heart Health: Contains heart-healthy monounsaturated fats that help maintain good cholesterol levels.

• Digestive Support: High in dietary fiber, aiding digestion and promoting gut health.

• Nutrient-Rich: Provides essential vitamins like Vitamin E and folate, important for cell health and development.

• Hydration: Slightly higher water content compared to richer varieties, making it refreshing and hydrating.

• Potassium: Supports muscle function, nerve signaling, and healthy blood pressure.

Gem

• Description

The Gem avocado is a premium avocado variety known for its rich flavor, creamy texture, and attractive appearance. It is a medium to large-sized fruit, typically weighing between 7-12 ounces (200-340 grams), with an oval to slightly pear-shaped form. The skin is thick, pebbly, and dark green with golden flecks, turning a deeper shade of green or almost black when ripe. Its skin is durable but easy to peel, revealing a luscious, buttery yellow-green flesh inside.

The flavor of the Gem avocado is rich and nutty, similar to the Hass variety but often considered slightly sweeter and more luxurious. Its dense, creamy texture makes it ideal for a wide range of uses, from spreading on toast to creating indulgent guacamole or enhancing smoothies and salads.

Developed as a high-quality commercial alternative to Hass, the Gem avocado was bred by the University of California and is prized for its excellent shelf life and consistent quality. The tree is compact and productive, making it popular among growers. The Gem avocado is typically harvested in spring and summer, depending on the growing region.

• Nutrition

Below is the approximate nutritional value for 100 grams (3.5 ounces) of Gem avocado:

Nutritional Information

• Calories: ~180-200 kcal

• Protein: ~2-2.5 g

• Total Fat: ~15-18 g

• Monounsaturated Fat: ~10-12 g

• Polyunsaturated Fat: ~1.5-2 g

• Saturated Fat: ~2-3 g

• Carbohydrates: ~8-9 g

• Dietary Fiber: ~6-7 g

• Sugar: ~0.2-0.3 g

• Cholesterol: 0 mg

Vitamins and Minerals

• Vitamin K: ~20-25% of the Daily Value (DV)

• Vitamin E: ~10-12% of the DV

• Vitamin C: ~8-10% of the DV

• Folate: ~20-25% of the DV

• Potassium: ~450-500 mg (~10-12% of the DV)

• Magnesium: ~8-10% of the DV

• Vitamin B6: ~10-12% of the DV

Health Benefits

• Heart Health: Rich in monounsaturated fats, which support healthy cholesterol levels and cardiovascular health.

• Digestive Health: High in dietary fiber, aiding digestion and promoting gut health.

• Nutrient-Rich: Packed with essential vitamins and antioxidants like Vitamin E and Vitamin C, supporting skin health and immune function.

• Potassium Boost: A good source of potassium, helping regulate blood pressure and muscle function.

• Folate-Rich: Beneficial for cell function and development, particularly during pregnancy.

Pinkerton

• Description

The Pinkerton avocado is a unique and versatile avocado variety known for its elongated, pear-shaped form and rich, creamy flavor. It is larger than many other varieties, typically weighing between 8-18 ounces (225-510 grams), with a high flesh-to-seed ratio, making it an excellent choice for recipes requiring plenty of avocado meat.

The skin is thick, pebbly, and dark green, remaining green as it ripens, though it may develop a slight gloss when ready to eat. Inside, the flesh is pale green, exceptionally smooth, and buttery, with a mildly nutty flavor. Its seed is relatively small, maximizing the amount of edible flesh.

Pinkerton avocados were first cultivated in California in the 1970s and are valued for their high oil content, which gives them a richer taste compared to lighter varieties. The trees are hardy, highly productive, and can thrive in a range of climates, often yielding fruit in winter and early spring.

This avocado variety is versatile, making it a favorite for slicing, mashing, or blending into dishes like salads, guacamole, and smoothies. Its rich, creamy texture and pleasant flavor make the Pinkerton avocado a standout choice among avocado enthusiasts.

• Nutrition

Below is the approximate nutritional value for 100 grams (3.5 ounces) of Pinkerton avocado:

Nutritional Information

• Calories: ~180-200 kcal

• Protein: ~2 g

• Total Fat: ~15-18 g

• Monounsaturated Fat: ~10-12 g

• Polyunsaturated Fat: ~1.5-2 g

• Saturated Fat: ~2-3 g

• Carbohydrates: ~7-8 g

• Dietary Fiber: ~6-7 g

• Sugar: ~0.2-0.3 g

• Cholesterol: 0 mg

Vitamins and Minerals

• Vitamin K: ~20-25% of the Daily Value (DV)

• Vitamin E: ~8-10% of the DV

• Vitamin C: ~8-10% of the DV

• Folate: ~15-20% of the DV

• Potassium: ~450-500 mg (~10-12% of the DV)

• Magnesium: ~8-10% of the DV

• Vitamin B6: ~8-10% of the DV

Health Benefits

• Heart Health: High in monounsaturated fats, which support healthy cholesterol levels and cardiovascular health.

• Digestive Health: Rich in dietary fiber, promoting digestion and supporting gut health.

• Antioxidant-Rich: Contains vitamins like Vitamin E and Vitamin C, which help combat oxidative stress and support skin and immune health.

• Potassium Power: Provides a good amount of potassium to help regulate blood pressure and maintain muscle and nerve function.

• Folate Source: Supports cell growth and development, especially important during pregnancy.

Reed

• Description

The Reed avocado is a round or slightly oval-shaped avocado known for its thick, pebbly, green skin that remains green even when ripe. It is larger than many other avocado varieties, often weighing between 8 and 18 ounces. Inside, the Reed boasts a creamy, buttery texture and a mild, nutty flavor that many find irresistible. Its flesh is bright yellow-green, and it has a small to medium seed, making it an excellent choice for slicing, spreading, or using in recipes. The Reed avocado is typically in season during the summer months, making it a favorite for warm-weather dishes.

• Nutrition

Nutritional Highlights (per 100 grams):

• Calories: ~160 kcal

• Fat: ~15 g

• Monounsaturated fat: ~10 g

• Polyunsaturated fat: ~1.8 g

• Saturated fat: ~2.1 g

• Carbohydrates: ~9 g

• Dietary fiber: ~7 g

• Sugars: <1 g

• Protein: ~2 g

Vitamins and Minerals:

• Vitamin K: ~20% of the Daily Value (DV)

• Vitamin C: ~10% of the DV

• Vitamin E: ~10% of the DV

• Folate: ~20% of the DV

• Potassium: ~485 mg (14% of the DV)

• Magnesium: ~30 mg

Health Benefits:

• Heart Health: High levels of monounsaturated fats support cardiovascular health.

• Fiber-Rich: Promotes good digestion and may help manage blood sugar levels.

• Nutrient-Dense: Provides essential vitamins and minerals for overall health.

• Antioxidants: Contains lutein and zeaxanthin, which are beneficial for eye health.

Sir Prize

• Description

The Sir Prize avocado is a unique variety known for its oblong shape and smooth, thin, dark skin that develops a purplish-black hue when ripe. It is medium to large in size, often weighing between 10 and 15 ounces. This avocado variety is celebrated for its creamy, buttery texture and rich, nutty flavor with a hint of sweetness. The flesh has a bright, golden-yellow color with minimal browning when cut, making it an excellent choice for fresh consumption or recipes.

One of its standout features is the small seed, offering more edible fruit compared to many other varieties. Sir Prize avocados are typically in season from late fall to early winter, making them a popular choice for holiday dishes. They are also prized for their higher oil content and smooth, satisfying taste.

• Nutrition

Nutritional Highlights (per 100 grams):

• Calories: ~160 kcal

• Fat: ~15 g

• Monounsaturated fat: ~10 g

• Polyunsaturated fat: ~1.8 g

• Saturated fat: ~2.1 g

• Carbohydrates: ~8-9 g

• Dietary fiber: ~7 g

• Sugars: <1 g

• Protein: ~2 g

Vitamins and Minerals:

• Vitamin K: ~20% of the Daily Value (DV)

• Vitamin C: ~10% of the DV

• Vitamin E: ~10% of the DV

• Folate: ~20% of the DV

• Potassium: ~480 mg (14% of the DV)

• Magnesium: ~30 mg

Health Benefits:

• Heart Health: High monounsaturated fat content supports cardiovascular health and helps maintain healthy cholesterol levels.

• Rich in Antioxidants: Contains vitamin E and phytochemicals like lutein, beneficial for skin and eye health.

• Digestive Support: The high fiber content aids in digestion and promotes gut health.

• Low Browning: The minimal browning of the flesh after cutting means more nutrients remain intact for a longer period.