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Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Avocado 2. Peel and chop the avocado. 485 mg of potassium, or 14% of the recommended daily intake (RDI). The Journal of Heredity 2009: Tracing the geographic origins of major avocado cultivars [overviewarticle; ungraded] ↩ FoodData Central: Avocados, raw, all commercial varieties ↩ Some studies suggest that many phytochemicals occur in forms that may not be absorbed very well by the human digestive tract: Critical Reviews in Food Science and Nutrition 2019: Polyphenols and bioavailability: an update [overviewarticle; ungraded] ↩ Journal of Clinical Lipidology 2016: Impact of avocado-enriched diets on plasma lipoproteins: A meta-analysis [systematic review of randomized trials; strongevidence] ↩ A similar systematic review of RCTs found although avocado increased HDL levels in study participants, it had little to no effect on their LDL cholesterol or triglyceride levels. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. The glycemic index is a scale from 1 to 100, with high numbers indicating foods that raise your blood sugar faster. Everywhere, but one of our favorite places is the vegetable truck that drives around Bavaro. According to avocado nutrition statistics, besides other nutrients, a 3.5-oz serving of avocado provides: 485 mg of potassium. Lemon 81 mcg of folate. A good guacamole is also very delicious at times, but one of our favorites is an avocado, pineapple, banana, and coconut smoothie. Avocados have higher levels of potassium than bananas. California Avocados act as a nutrient . To speed up the ripening process, place an avocado in a brown paper bag and keep it on your countertop for 1-2 days or until it is ripe. Avocado Nutrition Facts. FoodData Central. For healthy and radiant skin, drinking a glass of avocado water will protect the skin from the inside out. 2019;11(5). Calories. (2013, November 27). 5 NUTRITION FACTS ABOUT AVOCADOS. Avocados may play a role in cancer prevention. The avocado tree has a long harvest season that sometimes overlaps from one year to the next, so the fruit can be found in most grocery stores year-round. It is also a good source of Dietary Fiber, Vitamin E (Alpha Tocopherol) and Copper, and a very good source of Vitamin C. Caloric Ratio Pyramid. 2019;31(4):1358-62. doi:10.1016/j.jksus.2018.10.010. You can get them year-round at your local grocery store, but they have the best flavor and quality from mid-October to mid-November. Avocados are native to the Western Hemisphere from Mexico south to the Andean regions and are widely grown in warm climates. Here are 9 high fat foods that are actually incredibly healthy. doi:10.3390/antiox8100426. Overview and forecasts on trending topics, Industry and market insights and forecasts, Key figures and rankings about companies and products, Consumer and brand insights and preferences in various industries, Detailed information about political and social topics, All key figures about countries and regions, Market forecast and expert KPIs for 600+ segments in 150+ countries, Insights on consumer attitudes and behavior worldwide, Business information on 60m+ public and private companies, Detailed information for 35,000+ online stores and marketplaces. Fiber likewise helps keep you fuller longer, which may prevent overindulging. - 21 g fat, total (13 g of monounsaturated fat; more on this healthy fat below) - 12 g carbohydrates. Cut into halves and slice very thinly. The Caribbean avocado trees, on the other hand, have less of a footprint than Hass avocado trees. AVOCADO NUTRITION GrowPurpose Network That name soon faded out of use after people tried to eat them as if they were actual pears! Though avocados are high in calories, they still may provide benefits if you are trying to lose weight. Here's a breakdown of what's in a 7-ounce avocado. I could talk for days up on end about the two avocado trees in my back yard and all of the glorious avocados they produce. Incredible Avocado Nutrition Facts That Solidify Your Love for - Yahoo! But what is the, Yes, and yes. Avocado (Persea americana) as a source of bioactive phytochemicals. Skin colors: Green, black, purple or reddish/maroon. Avocado Nutrition Facts & Label - Saborea Uno Hoy ", FAO, Production of avocado in the Dominican Republic from 2012 to 2019 (in 1,000 metric tons) Statista, https://www.statista.com/statistics/1069873/dominican-republic-avocado-production/ (last visited March 04, 2023), Production of avocado in the Dominican Republic from 2012 to 2019 (in 1,000 metric tons) [Graph], FAO, December 22, 2020. The biggest differences are when theyre in season, size, shape, skin color and texture, says nutrition expert Emilie Hebert, author of the. Register in seconds and access exclusive features. Avocado Shrimp Salsa - My Dominican Kitchen How many calories are in an avocado and will they help you lose weight? Therefore, half an avocado contains only 2 grams of net carbs, also known as digestible carbs.14 This makes avocado an ideal food to enjoy regularly on a low-carb or keto diet. Avocados vary in size. A Highly Questionable Cultural History of Richard Geres Ass Gerbil, The Unexpectedly Sweet Story Behind Those Viral Semi-Truck Pregnancy Photos. Calories in Avocados and Nutrition Facts - FatSecret A hybrid of West Indian and Mexican varieties, the Brogden avocado is especially tough to peel, and therefore not a very popular choice. You can substitute it for butter. 6. Nutrients. However, 7 of those carbs are fiber, which your bodys digestive tract cant digest and absorb.13. 1/3 medium avocado contains. Avocado Nutrition Facts and Health Benefits - Verywell Fit Ultimately, this low-fat avocado has some unique possibilities thanks to its firm texture and content. It can replace dairy butter or cream and even eggs in vegan cakes, and avocados can make a fruit smoothie creamier without overpowering the flavor. According to theAmerican College of Allergy, Asthma, and Immunology,oral allergy syndrome is rarely associated with symptoms beyond the oral cavity, such as hives, breathing difficulty, or anaphylaxis. Nutrition Facts. This article lists 7 health benefits of eating avocados, supported by science, including more about nutrition, weight loss, and how to enjoy them. Learn how to cook with aguacate with several recipes, from traditional ones to some of my favorite creations, and explore what to do with avocado, and enjoy one of our favorite fruits. Chart. 9. The hardest part of cooking withavocado can be removing the skin. Learn more in our new guide. In fact, research suggests that eating avocado may help rather than hinder weight loss by making you feel full. Choose Healthy Fats. avocado, (Persea americana), also called alligator pear, tree of the family Lauraceae and its edible fruit. For this reason, the Academy of Nutrition and Dietetics recommends that choosing foods with monounsaturated fats instead of saturated fat. honey 5 health benefits of avocado | BBC Good Food Bhuyan DJ, Alsherbiny MA, Perera S, et al. A 100-gram serving (about half a large avocado) contains 9 grams of total carbohydrates. Minerals in avocado include magnesium, potassium, copper, manganese, and magnesium. If you love avocadowelcome my new friend! Avocados may provide benefits for people with diabetes. Even so, the AHA stands by its current guidelines. It is high in healthy fats, fibers and has various healthy nutrients. Will Vin Sant Leave You Jacked or Scammed? Have you come here looking for tips to blast away belly fat or lose weight quickly and permanently? Calories. But of course, the nutritional benefits of this fruit are great. Mix everything to combine. Avocados are one of the foods with more beneficial properties and nutrients than any others available to humans. In a large bowl, combine the shrimp, avocado, mango, onion, bell peppers and cilantro. Avocado and soybean unsaponifiables are supplements made from 33% avocado oil and 66% soybean oil. 8. Read our, Guava Nutrition Facts and Health Benefits, Peach Nutrition Facts and Health Benefits, Blackberry Nutrition Facts and Health Benefits, Cashew Nutrition Facts and Health Benefits, Olive Oil Nutrition Facts and Health Benefits, Walnut Nutrition Facts and Health Benefits, Breadfruit Nutrition Facts and Health Benefits, Pomegranate Calories, Nutrition Facts, and Health Benefits, Ricotta Cheese Nutrition Facts and Health Benefits, Broccoli Nutrition Facts and Health Benefits, Carrot Nutrition Facts and Health Benefits, Brussels Sprouts Nutrition Facts and Health Benefits, Baby Carrots Nutrition Facts and Health Benefits, Iceberg Lettuce Nutrition Facts and Health Benefits, Mackerel Nutrition Facts and Health Benefits, Expert Picks Delivered to Your Inbox via ShopWell, The odyssey of bioactive compounds in avocado (Persea americana) and their health benefits, Hass avocado composition and potential health effects, The Hass Avocado Boards program to fund research into the health and nutrition benefits of consuming avocados, Avocado fruit on postprandial markers of cardio-metabolic risk: A randomized controlled dose response trial in overweight and obese men and women, Metabolic effects of monounsaturated fatty acid-enriched diets compared with carbohydrate or polyunsaturated fatty acid-enriched diets in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials, Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008, Cardiovascular disease risk reduction by raising HDL cholesterol--current therapies and future opportunities, Anti-oxidant, anti-inflammatory and anti-cancer activities of avocado (, Using the avocado to test the satiety effects of a fat-fiber combination in place of carbohydrate energy in a breakfast meal in overweight and obese men and women: a randomized clinical trial. When choosing an avocado, use both color and feel to find the best fruit. Buttery, available all year round and native to California, the California Avocado Commission spokesperson says, Hass avocados account for almost 97 percent of all retail category sales in the U.S., The Florida avocado, also known as the Dominican avocado or. Other major producers were Colombia, Dominican Republic, Peru, and Indonesia, together producing 35% of the world total. Also, when gently squeezed, they are slightly soft. Please create an employee account to be able to mark statistics as favorites. Whats more, their calories come with important nutrients. Avocado Calories, Nutrition, & Health Benefits - Avocados From Mexico Studies have shown an association between avocado consumption and lower body weight, lower body mass index (BMI), and decreased waist circumference. Bvaro, Punta Cana, Dominican Republic. Avocados are high in fat. The main avocado benefits include high levels of monounsaturated and polyunsaturated fats, which are good for your heart, a hearty dose of fiber and a wide variety of nutrients. Another Florida native, the Lula avocado has fewer natural oils and contains more water than most other types of avocado. 1. This variety has skin with a dark, pebbly texture. recipe Be sure to toss avocado remains in the garbage (or compost). Brush the bread with the remaining olive oil. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. 4.) A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Youve probably seen those large, green avocados at the grocery store Florida avocados, also known as Dominican avocados and wondered what the difference is. Here's how the nutrition breaks down: One cup of Florida avocado has 276 calories and 23 grams of fat. Types of Avocado: What Is the Healthiest Avocado? - MEL Magazine They also noted a connection between eating avocados and better overall diet quality. grow your own avocado This, as many dieters and nutritionist will know, is key to staving off bad eating habits. Avocado facts. They are mainly categorized as A-type or B-type cultivars, with the main difference in the opening times and the pollination differences amongst the avocado tree flowers. 10+ Fun and Interesting Facts About California Avocados Hi! Additionally, avocados contain nutrients such as vitamin C, vitamin K, B vitamins, vitamin E, and vitamin A. Avocados are also an excellent source of dietary fiber, which helps reduce the risk of . 0.257 mg of vitamin B6. Retrieved from, Ways to incorporate avocados into your diet, sciencedirect.com/science/article/pii/S1044579X07000272, nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-1, pubs.rsc.org/en/Content/ArticleLanding/2013/FO/C2FO30226H#!divAbstract, latexallergyresources.org/allergy-fact-sheet, heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Saturated-Fats_UCM_301110_Article.jsp#.VztCCZErLIV, nhlbi.nih.gov/health/health-topics/topics/ms, ncbi.nlm.nih.gov/pmc/articles/PMC4222592/, mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/mufas/faq-20057775, 9 High-Fat Foods That Offer Great Health Benefits, The Benefits and Risks of Avocados for People with Diabetes, 9 Evidence-Based Health Benefits of Almonds, Glycemic Index: What It Is and How to Use It. There are 56 types of avocado that come from Florida alone. The avocado (Persea americana) is a medium-sized . Avocados are healthy, but that doesnt give you carte blanche to eat them nonstop. Consuming them regularly may help boost heart health, improve digestion, enhance liver health, and aid in weight management. Avocados are a good source of dietary fiber. Avocado also helps keep the eyes healthy due to its possibly high lutein content . 31 Fun Facts about Avocado - Fact City Similar to the Hass in taste and appearance, the Gwen avocado is a Guatemalan variety. Stir in the tomato, chili powder, and salt. Tropical Avocados Melissas Produce Antioxidants (Basel). 47 Avocado Statistics That Reveal Remarkable Benefits - Supplements101 Calories in Hass Avocado | livestrong The Maluma avocado was discovered in the 1990s in South Africa and is known for growing slowly. However, it is unclear whether it is safe to eat the seed. Available: https://www.statista.com/statistics/1069873/dominican-republic-avocado-production/, Production of avocado in the Dominican Republic from 2012 to 2019, Available to download in PNG, PDF, XLS format, Global harvested area of avocados 2021, by leading country, Latin America & the Caribbean: avocado harvested area 2020, by country, Colombia: avocado exports value 2014-2020, Dominican Republic: avocado exports value 2014-2020, Dominican Republic: avocado production 2012-2019, Colombia: avocado harvested area 2015-2020, Dominican Republic: avocado harvested area 2013-2020, Dominican Republic: avocado crop yield 2012-2019, Dominican Republic: avocado planted area 2015-2018, Bolivia: avocado cultivated area 2009-2019, Production volume of strawberries in Denmark 2009-2021, Production volume of raspberries in Denmark 2010-2021, Avocado import volume in Saudi Arabia 2011-2017, Production volume of blueberries in Denmark 2010-2021, Avocado import volume in Hong Kong 2011-2017, Production volume of blackcurrants in Denmark 2010-2018, Production volume of plums in Denmark 2010-2021, Peru: avocado production volume 2020, by region, Production volume of sweet cherries in Denmark 2009-2020, Production volume of sour cherries in Denmark 2009-2021, Mexico: organic avocado planted area 2015-2019, YoY growth of cassava production Thailand 2013-2021, Production of avocados in Morocco 2010-2020, Production of avocado in the Dominican Republic from 2012 to 2019 (in 1,000 metric tons), Find your information in our database containing over 20,000 reports, crop yield of avocados in the Dominican Republic. The Desbry brand is highly recognized within the Tropical Produce Industry. Don't miss this marvelous sandwich cake with layers of avocado and shrimp, a combination that will please almost everyone. The firm, low-fat flesh holds its shape when you toss cubes of it into a salad, for example. The Florida avocado may be superior in just a few cases namely when slicing and dicing for salads. A small 2012 study found that eating half of a Hass avocado with a burger instead of eating a burger alone helped reduce the production of substances that promote inflammation in the body. 5.) 1/3 Medium Avocado (50g) %DV. Avocado health benefits. 38%. Obese and moderately obese adult study individuals who consumed about half of a Hass avocado at lunch felt full for 3 to five hours afterwards. And with success. Avocado consumption has been linked to several positive health changes: Avocados provide an excellent source of soluble and insoluble fiber.9 In fact, theyre at the top of our list of 15 high-fiber foods. In 2020, imports of avocado to the Dominican Republic were estimated to reach a value of over 90 thousand U.S. dollars, up from around 52 thousand a year before. These unsaturated fats are recommended as part of a balanced diet to help manage cholesterol. olive oil Caribbean avocados are not a specific breed, but rather a term used to generally refer to a group of avocado breeds that have a Caribbean origin. In this guide, well tell you all about fat and help you make the best choices. [0.11 Kg] (queso fresco, or drained cottage cheese), crumbled. They contain a single large seed called a stone. Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. Dominican avocados, botanically classified as Persea americana, are tropical fruits belonging to the Lauraceae family. Fiber: 14 grams. Avocados have lower calories per serving than fruits like banana and vegetables like potatoes. A comprehensive review of potential warfarin-fruit interactions. When cutting a whole avocado, follow these easy steps to safely get the best results: Here are a few ideas for enjoying avocado: Also, be sure to check out some of our most popular recipes featuring avocado: Avocados are delicious, nutritious, exceptionally filling, and may provide some health benefits. Avocado Nutrition Facts. Is Avocado Keto? Carbs and Calories in Avocado - Low Carb Hack Think Avocado is owned and operated by Bright Beans Media, LLC, an California limited liability company. Otherwise, the Hass avocado is likely your knight in light green armor. Our Desbry Tropical Avocados. Taste and adjust seasonings as needed. Serving Size Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, cubes (150 grams) Acidity (Based on PRAL) PRAL (Potential renal acid load) is calculated using a formula. However, most household pets (except birds) can nosh on the creamy green center and not get sick. Instead, replace unhealthy foods in your diet like sandwich spreads with avocados. Bright Beans Media, LLC is compensated for referring traffic and business to these companies. First, the fruit was primarily exported to the United States because. One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. Avocado intake, and longitudinal weight and body mass index changes in an adult cohort. Here is the avocado nutritional information for one serving, per the USDA nutrient database: 80 calories. Hass avocado (with black peel) has 1.5 times bigger amount of calories than a green avocado - 250 kcal per 100g, or 550 kcal per 1 large fruit. According to the USDA Nutrient Database, there are 322 calories in alarger (200 gram) avocado. This should result in two halves with the meat of the avocado unmangled. Origin: Dominican Republic. Despite being high in cholesterol, they may help protect heart health. Learn more about how Statista can support your business. 2012;167(6):11771194. Avocados are high in fat, but it's healthier, monounsaturated fat. Dominican Republic: avocado imports 2020 | Statista Of course, the rest of your diet will have a large influence on your weight. Avocado nutrition facts. The ideal entry-level account for individual users. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Global avocado market value 2019-2025. Many peopledo, but if you're watching your calorie and fat intake, you may decide to consume avocados in moderation. 10 mg of vitamin C. 2.07 mg of vitamin E. Additionally, avocado has more protein, antioxidants, and less sugar than most other fruits. Avocados also providefiber. But a whole avocado is a good source of vitamins K, E, and C. Avocado also contains folate, riboflavin, niacin, and pantothenic acid. A search of #avocado yields more than 7 million posts on Instagram, and avocado toast has become a staple food seemingly overnight. We grow and ship from WP owned and partner family farms in 4 growing regions in the Dominican Republic and Florida. You can learn more about how we ensure our content is accurate and current by reading our. LUNCH CLUB BOOKS, LLCALL RIGHTS RESERVEDDO NOT reproduce without authorization.As Amazon Associate, I earn from qualifying purchases. Shrimp Avocado Mango Salad - My Dominican Kitchen For that creamy, healthy goodness that we all expect from an avocado, Hass is king. Monounsaturated fatty acids or MUFAscome from plant sources and may be helpful in lowering LDL or "bad" cholesterol. Avocado fruits have greenish or yellowish flesh with a buttery consistency and a rich nutty flavour. The above are just a few of the varieties of avocados that can be considered Caribbean avocados. There are many more breeds including Mantequillo, Nacional, Paisano, and Pautena. The Dominican Republic is also 'on course' for the target for wasting, but 2.2% of children under 5 years of age are still affected . If you eat an entire Florida avocado, youll be consuming many more calories than you would with one Hass avocado. Spain is the only European country that produces avocados. Most of the fat in avocados is monounsaturated fatty acids (MUFAs). 10 Avocado Nutrition Facts (Most People Don't Know About) We are a major distributor of Tropical Produce throughout the U.S. Our efficient supply chain and ability to source fruit from Florida, the Dominican Republic, Central, and South America allows us to offer an abundant supply of consistently high-quality Tropical and Exotic Fruits and Roots year-round, You can count on WP Produce for year round supply of Tropical Avocados and Tropical and Exotic Fruits and Roots from our farms in the Dominican Republic, Florida and partner farms throughout the Caribbean and the Americas, Only the highest Quality Fruit makes the cut and it's delivered to our customers nationwide. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. Wow, they are huge! About the fruit: Avocado is a berry, with one single large seed surrounded by creamy pulp. Some are large. Onion doi:10.1111/j.1476-5381.2012.02081.x, Alkhalaf M, Alansari W, Ibrahim E, ELhalwagy M. Anti-oxidant, anti-inflammatory and anti-cancer activities of avocado (Persea americana) fruit and seed extract. Avocados 101: Nutrition Facts, Health Benefits, Weight Loss, and More 14 %. gardening Adding a large avocado to a meal or dividing it among two meals is an easy and delicious way to get an impressive 14 grams of fiber. Remove from the heat and set aside to cool. Avocados. The richness of the fruit makes the Hass easy to mash and whip and richer in taste. Except that you may end up eating a more significant portion of the Florida variety of avocado because it lacks the richness and taste. People with oral allergy syndrome, also calledpollen-food sensitivity syndrome, may also experience an allergic reaction when eating avocado. Calories in One AVOCADO (Small, Medium, Large) - Lovandy.com avotoast Improves Heart Health. These fats are good and healthy for the body, as they enhance better absorption of fat-soluble nutrients, fight inflammation, and are also good for your heart. MUFAs are thought to lower your total cholesterol and your bad cholesterol (LDL), and increase your good cholesterol (HDL). In systematic reviews of randomized trials, fiber has been found to help lower blood sugar and LDL cholesterol.10 It can also be helpful for reducing constipation and improving symptoms of irritable bowel syndrome (IBS).11. Just make your own blend at one of the many fruit stalls in Punta Cana. The perfect finger food, little cute creamy sandwiches with avocado and egg that you'll guests will love. avocado diy Drinking hot water is a great way to stay hydrated, and it might have extra health benefits. Avocado: Nutrition and benefits - Medical and health information American Diabetes Association. A 100 gram serving of avocado (about half of an avocado) contains 9 grams of total carbs. Cutting the avocado: Peel and remove the pit. Use these tips to peel your fruit. If it yields slightly, it is ripe and ready to use. Avocados are considered a superfood containing about 15% of FDA's recommended daily amount of saturated fat. Squeeze fresh lime juice and season with red pepper flakes, salt and pepper to taste. Note: If youre allergic to latex, talk to your doctor before eating avocados. To remove the pit, stick the knife into it and twist it out, then discard it. If youre only using half of the avocado now, keep the pit in to help prevent the other half from browning. Get the answer in part 3 of the keto course. Red meats may promote inflammation in the body, due in part to their saturated fat content. 4.A Unique Fruit. The odyssey of bioactive compounds in avocado (Persea americana) and their health benefits. 2017;139(2):Supp AB54. Park E, Edirisinghe I, Burton-Freeman B. Avocado fruit on postprandial markers of cardio-metabolic risk: A randomized controlled dose response trial in overweight and obese men and women. Specifically, research has suggested that those who eat avocados have higher levels of HDL cholesterol. By Malia Frey, M.A., ACE-CHC, CPT Score the avocado in rows, up and down, and then side to side to make a grid. 12. An avocado contains about 250-320 calories, depending on its size. Half an avocado provides about 2 grams of protein. What are MUFAs, and should I include them in my diet? Avocados have long been used in traditional and commercial skin and hair products for their moisturizing qualities. SELF Nutrition Data | Food Facts, Information & Calorie Calculator Avocados, raw, Florida Nutrition Facts & Calories - Self There are hundreds of different types of avocado, but here are 10 of the more popular varieties: The honest answer is: All of them. doi:10.1016/j.jaci.2016.12.127. Or we just eat them as a snack. And some types of avocado are potentially even healthier than others. The skin and pit can be harmful, and even toxic, to cats and dogs. Saturated . The Caribbean breeds are large and usually maintain their shiny green skin when ripe, while other breeds like Hass change the skin to a darker color, which is an added advantage to them, as you know exactly when the avocado is ripe. Avocado Nutrition Facts Health Benefits of Avocado - Good Housekeeping When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. With their soft, creamy texture, mild flavour and impressive nutrient composition, avocados are also a great first food for bubs. In every 2-ounces of Caribbean avocado, there are 38 micrograms of beta-carotene. SELF Nutrition Data | Food Facts, Information & Calorie Calculator