Avocado

With its smooth texture and distinctive nutritional profile, avocado offers a different way to enjoy fruit as part of everyday meals.

Peak seasonJune – SeptemberBest local availability during the monsoon period
Calories per 100g160 kcalNaturally rich and satisfying
Star nutrientHealthy monounsaturated fatsSupports a balanced diet
Best forBalanced breakfastsAlso excellent in salads and filling snacks

Avocado is unlike most fruits found in the kitchen. It is not defined by sweetness, nor is it usually chosen for desserts. Instead, it is valued for its rich texture, subtle flavour, and ability to complement both simple and carefully prepared dishes. Once ripe, it brings a smoothness that few fruits can match.

In recent years, avocados have become increasingly familiar in Kerala, where small-scale cultivation and wider availability have introduced more people to the fruit. While it may not carry the long-standing familiarity of bananas or mangoes, it has found a place in breakfast bowls, salads, sandwiches, and fruit-based smoothies.

Its appeal extends beyond texture. Avocados provide healthy fats, dietary fibre, potassium, and several important vitamins. They are satisfying without feeling heavy and can contribute variety to a balanced diet. For those looking to explore fruits beyond the usual choices, avocado is often a rewarding place to begin.

How to pick a perfect one don’t get fooled by colour

01
Check for gentle softnessHold the fruit gently and look for a slight yield when pressed.
02
Avoid overly soft fruitAvoid avocados that feel very soft or have sunken areas.
03
Inspect the skinCheck that the skin is free from major cuts and bruises.
04
Choose based on timingIf buying ahead, choose firmer fruit and allow it to ripen at room temperature.

Tastiest ways to eat it beyond just slicing it

avocado on wholegrain toast

Avocado on wholegrain toast

Mashed avocado on toasted bread creates a simple meal with pleasing texture and flavour.

avocado and banana smoothie

Avocado and banana smoothie

The creaminess of avocado blends beautifully with banana for a smooth and satisfying drink.

avocado, tomato and cucumber salad

Avocado, tomato and cucumber salad

Fresh vegetables highlight the fruit's gentle flavour while adding contrast and crunch.

chilled avocado and yoghurt bowl

Chilled avocado and yoghurt bowl

A lightly chilled bowl of avocado, yoghurt, and fruit makes a refreshing breakfast or snack.

Nutrition · per 100g

What’s actually inside.

Energy160 kcal
Total Fat14.7 g
Carbohydrates8.5 g
Dietary Fibre6.7 g
Potassium485 mg
Vitamin K21 µg
Folate81 µg

Bars show approximate % of an average adult’s daily reference intake.

🌿 Good to know
Avocados ripen after harvest. If the fruit feels firm, leave it at room temperature for a few days. Once ripe, refrigeration can help preserve its quality for a short period.
Pairs well with
TomatoCucumberLimeYoghurtBananaEggsWholegrain BreadBlack PepperCorianderChickpeas

Season at a glance when it’s actually good

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Peak seasonShoulder weeksOut of season

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