Avocado, Haas
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
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Ingredients: Descriptions and Photos
Avocado, Haas

(Avocado, Haas)  In our opinion, the Haas avocado is the best tasting of all varieties; it is also the smallest. Unlike most other fruits and vegetables, which are relatively low in calories, avocados are high in calories because of their mono-unsaturated fat content.  They can be cut in half and eaten out of the "shell", cut on salads, made into dips, or sliced and used in sandwiches.  Choose avocados that are firm or slightly soft to the touch, but free of depressions.  When avocados are ripe, they are slightly soft to the touch.  They will ripen on the kitchen countertop; and when ripe, they can be stored for a few days in the refrigerator.  We could not find any specific nutritional information for Haas avocados, so we included a general chart. See the nutritional chart below.

Avocados, raw, all commercial varieties  (1)

Refuse: 26%  (Seed and skin)
Scientific Name:  Persea americana
NDB No: 09037 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup, pureed
-------
230g
Proximates
Water
g
73.23
40
1.898
168.43
Energy
kcal
160
0
 
368
Energy
kj
670
0
 
1541
Protein
g
2.00
34
0.136
4.60
Total lipid (fat)
g
14.66
35
0.542
33.72
Ash
g
1.58
34
0.118
3.63
Carbohydrate, by difference
g
8.53
0
 
19.62
Fiber, total dietary
g
6.7
27
0.879
15.4
Sugars, total
g
0.66
12
0.019
1.52
Sucrose
g
0.06
10
0.037
0.14
Glucose (dextrose)
g
0.37
10
0.03
0.85
Fructose
g
0.12
10
0.016
0.28
Lactose
g
0.00
10
0
0.00
Maltose
g
0.00
10
0
0.00
Galactose
g
0.10
8
0.014
0.23
Starch
g
0.11
4
0
0.25
Minerals
Calcium, Ca
mg
12
29
0.583
28
Iron, Fe
mg
0.55
29
0.105
1.27
Magnesium, Mg
mg
29
17
1.542
67
Phosphorus, P
mg
52
16
1.622
120
Potassium, K
mg
485
29
31.316
1116
Sodium, Na
mg
7
23
1.173
16
Zinc, Zn
mg
0.64
17
0.029
1.47
Copper, Cu
mg
0.190
17
0.039
0.437
Manganese, Mn
mg
0.142
17
0.007
0.327
Fluoride, F
mcg
7.0
9
 
16.1
Selenium, Se
mcg
0.4
5
0.068
0.9
Vitamins
Vitamin C, total ascorbic acid
mg
10.0
20
0.505
23.0
Thiamin
mg
0.067
16
0.002
0.154
Riboflavin
mg
0.130
16
0.008
0.299
Niacin
mg
1.738
16
0.081
3.997
Pantothenic acid
mg
1.389
16
0.301
3.195
Vitamin B-6
mg
0.257
15
0.046
0.591
Folate, total
mcg
81
24
10.343
186
Folic acid
mcg
0
0
 
0
Folate, food
mcg
81
24
10.343
186
Folate, DFE
mcg_DFE
81
0
 
186
Vitamin B-12
mcg
0.00
0
 
0.00
Vitamin B-12, added
mcg
0.00
0
 
0.00
Vitamin A, IU
IU
146
0
 
336
Vitamin A, RAE
mcg_RAE
7
0
 
16
Retinol
mcg
0
0
 
0
Vitamin E (alpha-tocopherol)
mg
2.07
23
0.214
4.76
Vitamin E, added
mg
0.00
0
 
0.00
Tocopherol, beta
mg
0.05
10
0.009
0.12
Tocopherol, gamma
mg
0.33
19
0.114
0.76
Tocopherol, delta
mg
0.02
10
0.004
0.05
Vitamin K (phylloquinone)
mcg
21.0
8
0.766
48.3
Lipids
Fatty acids, total saturated
g
2.126
0
 
4.890
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.001
7
0.001
0.002
10:0
g
0.000
8
0
0.000
12:0
g
0.000
8
0
0.000
14:0
g
0.000
8
0
0.000
15:0
g
0.000
8
0
0.000
16:0
g
2.075
8
0.104
4.773
17:0
g
0.000
8
0
0.000
18:0
g
0.049
8
0.005
0.113
20:0
g
0.000
8
0
0.000
22:0
g
0.000
8
0
0.000
24:0
g
0.000
4
0
0.000
Fatty acids, total monounsaturated
g
9.799
0
 
22.538
14:1
g
0.000
8
0
0.000
15:1
g
0.000
8
0
0.000
16:1 undifferentiated
g
0.698
8
0.039
1.605
17:1
g
0.010
8
0.001
0.023
18:1 undifferentiated
g
9.066
8
0.474
20.852
20:1
g
0.025
8
0.002
0.058
22:1 undifferentiated
g
0.000
4
0
0.000
Fatty acids, total polyunsaturated
g
1.816
0
 
4.177
18:2 undifferentiated
g
1.674
8
0.063
3.850
18:3 undifferentiated
g
0.125
0
 
0.287
18:3 n-3 c,c,c
g
0.111
4
0.007
0.255
18:3 n-6 c,c,c
g
0.015
4
0
0.034
18:4
g
0.000
4
0
0.000
20:2 n-6 c,c
g
0.000
8
0
0.000
20:3 undifferentiated
g
0.016
8
0.002
0.037
20:4 undifferentiated
g
0.000
8
0
0.000
20:5 n-3
g
0.000
4
0
0.000
22:5 n-3
g
0.000
4
0
0.000
22:6 n-3
g
0.000
4
0
0.000
Cholesterol
mg
0
0
 
0
Stigmasterol
mg
2
6
0
5
Campesterol
mg
5
6
0.196
12
Beta-sitosterol
mg
76
6
5.583
175
Amino acids
Tryptophan
g
0.025
0
 
0.058
Threonine
g
0.073
0
 
0.168
Isoleucine
g
0.084
0
 
0.193
Leucine
g
0.143
0
 
0.329
Lysine
g
0.132
0
 
0.304
Methionine
g
0.038
0
 
0.087
Cystine
g
0.027
0
 
0.062
Phenylalanine
g
0.232
0
 
0.534
Tyrosine
g
0.049
0
 
0.113
Valine
g
0.107
0
 
0.246
Arginine
g
0.088
0
 
0.202
Histidine
g
0.049
0
 
0.113
Alanine
g
0.109
0
 
0.251
Aspartic acid
g
0.236
0
 
0.543
Glutamic acid
g
0.287
0
 
0.660
Glycine
g
0.104
0
 
0.239
Proline
g
0.098
0
 
0.225
Serine
g
0.114
0
 
0.262
Other
Alcohol, ethyl
g
0.0
0
 
0.0
Caffeine
mg
0
0
 
0
Theobromine
mg
0
0
 
0
Carotene, beta
mcg
62
33
7.715
143
Carotene, alpha
mcg
24
31
11.54
55
Cryptoxanthin, beta
mcg
28
29
16.722
64
Lycopene
mcg
0
7
0
0
Lutein + zeaxanthin
mcg
271
16
16.66
623

Footnotes:
1    Based on 86% California and 14% Florida varieties.
USDA National Nutrient Database for Standard Reference, Release 19 (2006)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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