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Quick and easy recipes

Quick and easy recipes

5pm panic, don't despair, try these recipes for a nutritious and tasty meal in a flash
Click here for recipes

Entertaining with avocados

Entertaining with avocados

Wow your friends with these stunning avocado recipes
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Decadent health

Decadent health

Delicious and nutritious - try avocado in the creation of chocolate mousse, icecream and more!
click here for recipes

Nutritional Benefits

Avocados are a superfood providing vital nutrients needed for a healthy body - in fact the Guinness Book of records lists the Avocado as the most nutritionally complete fruit in the world!

Why not treat your taste buds and your body today?

Nutrition Information Panel

Serving size: 1/2 avocado - 81g
Avg Quantity
per serving
Avg Quantity
per 100g
Energy (kJ)
Protein (g)1.51.8
Fat, total (g)20.725.6
- saturated (g)3.324.1
- trans (g)00
- polyunsaturated (g)2.73.3
- monounsaturated (g)1316.1
Cholesterol (mg)0.00.0
Carbohydrate (g)0.60.7
- sugars (g)0.50.6
Dietary Fibre (g)3.64.4
Sodium (mg)1721
Potassium (mg)421.2520
Iron (mg)1.2 (10% RDI*)1.5
Niacin (mg)1.5 (15% RDI*)1.9
Pyridoxine, B6 (mg)0.2 (13% RDI*)0.26
Folate (µg)53.5 (27% RDI*)66
Vitamin C (mg)5.7 (14% RDI*)7
*Recommended daily intake


  1. The concise New Zealand Food Composition Tables 8th edition, NZ Institute for Crop and Food Research Ltd, Crown Research Institute 2009
  2. Food and Nutrition Guidelines for Health Adults: A Background paper, Ministry of Health, October 2003
  3. www.crop.cri.nz
  4. NZFSA Food Standards Standard 1.1.1

These figures were complied by United Fresh New Zealand Incorporated in consultation with a nutritionist and the NZ institute for Plant & Food Research Ltd who helped in the identification of the possible high level nutrients and reference materials. Our grateful thanks for their expertise.
Percentage daily intakes are based on an average adult diet of 8700kJ.
Daily intakes may be higher or lower depending on energy needs.

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