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Of all the berries that exist (yes, an avocado is actually a berry in terms of botanical classification), none is as versatile and universally loved as the avocado, at least not as a savory ingredient.
It is known for its creamy texture, subtle flavor, and impressive nutritional benefits, and is a staple in kitchens all over the world. But did you know there’s more to avocados than just the popular Hass variety?
This fruit comes in a wide array of types, each of which boasts its own unique characteristics. From the rich, buttery Hass to the sweet, nutty Reed, and beyond—there’s a whole world of avocado varieties to explore. This guide will introduce you to some of the most popular ones out there.
There’s no definitive number for the types of avocados as new hybrids continue to be developed all the time.
However, there are around 20 notable types that are commonly recognized and available in various parts of the world. These include popular varieties such as Hass, Fuerte, Bacon, Pinkerton, Reed, Zutano, and Gwen.
Avocados are generally grouped into three main categories based on their native regions: Mexican, Guatemalan, and West Indian. Each category has distinctive characteristics in terms of size, shape, flavor, and skin type.
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Based on available information, the Hass avocado continues to be the most popular type of avocado in 2023. It’s widely available and loved thanks to its creamy, buttery texture and rich flavor.
The Hass avocado market is also anticipated to register a compound annual growth rate (CAGR) of 5.3% during 2023 – 2028, further proving its popularity (7).
While there are several types of avocado, the two varieties that are most widely recognized and consumed, particularly in the United States, are Hass and Fuerte avocados.
This is the most popular variety globally. The Hass avocado is known for its pebbly, tough but thin skin that turns from green to a dark purplish-black when ripe. Its flesh is creamy, rich, and has a slightly nutty flavor.
The Fuerte avocado is another well-known variety that has a smoother, thinner skin that remains green even when ripe. The flesh of the Fuerte is slightly less creamy than the Hass, but it’s still flavorful and has a slightly more pronounced sweetness.
While Hass and Fuerte lead the pack in terms of popularity, there are many other types of avocado to explore. Depending on your preference, you may like different varieties more than others, and you should consider the following list:
The “best” type of avocado depends on your personal preference and your intended use for the avocado. However, there are several key factors you should consider when buying avocados:
Hass avocados are the most popular due to their creamy, rich flavor and texture. They’re ideal for most uses, such as in guacamole or sliced in sandwiches and salads. Fuerte avocados, with their slightly sweet flavor, are also excellent, particularly for eating raw.
A ripe avocado should yield slightly to gentle pressure but not feel overly soft or mushy. The color is also often an indicator of ripeness, depending on the variety. For example, Hass avocados turn from green to dark purple-black when they ripen.
Look for avocados that are free from blemishes, cuts, or dark spots, which can indicate damage or spoilage. The stem or cap on the top of the avocado should be intact. If this is missing, the fruit may have started decaying.
If you don’t intend to consume the whole avocado at once, you should consider smaller varieties such as the Hass. Larger types like the Reed may be more than you require for a single serving.
Avocado availability can vary according to season and region. Hass avocados are generally available year-round, but other types such as the Bacon and Zutano varieties have very specific seasons.
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All avocado varieties offer significant health benefits, such as heart-healthy monounsaturated fats, fiber, and important nutrients like folate and potassium. However, there are some slight differences between them:
These are slightly higher in fat and calories than other varieties, giving them a richer taste and smoother, creamier texture. The fats in Hass avocados are healthy monounsaturated fats that can help lower bad cholesterol levels (5).
Florida avocados, including the Choquette, Monroe, and Hall varieties, are generally larger and have smoother skins than Hass avocados. They are known for their slightly lower fat and calorie content, as they contain less oil and more water.
Green avocados are known to have a slightly lower fat and calorie content than black avocados, as they generally contain less oil and more water.
Avocados are highly nutritious fruits that are packed with beneficial nutrients and plant compounds that can have a positive impact on your health:
Avocados are high in monounsaturated fats, specifically oleic acid, which is linked to reduced cholesterol and lower risk of heart disease, particularly when they replace saturated fats in the diet. These fats also help your body absorb vitamins A, D, E, and K (5).
Avocados are a great source of dietary fiber, which is essential for digestive health, weight management, and blood sugar level regulation (8). One avocado provides approximately 10g of fiber (4).
Avocados are rich in antioxidants, including carotenoids, vitamin C, and vitamin E, which neutralize harmful free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases (5).
The antioxidants lutein and zeaxanthin, which are found in avocados, are incredibly important for eye health and can reduce the risk of macular degeneration and cataracts (5).
Avocados have been linked to weight loss due to their fiber content and their ability to enhance feelings of fullness, which may result in reduced calorie intake generally (6).
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol (4). It has been suggested that regular consumption of this and other plant sterols can help maintain healthy cholesterol levels (2).
Avocados contain a significant amount of vitamin K, which is often overlooked, but is essential for bone health.
Vitamin K is often overshadowed by calcium and vitamin D when discussing nutrients that are important for maintaining healthy bones. However, eating a diet with adequate vitamin K can support bone health as it is involved in bone mineralization, in addition to increasing calcium absorption and reducing the urinary excretion of calcium (10).
The fiber in avocados helps promote healthy bowel movements and maintain a healthy digestive tract. It also helps maintain the right balance of gut flora, which is essential for a healthy digestive system (8).
Some studies have suggested that extracts from avocado and soybean oil, called avocado/soybean unsaponifiables, can reduce symptoms of osteoarthritis, particularly in the hip and knee (1).
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Avocados can potentially contribute to fighting depression symptoms due to their rich content of essential nutrients. They contain folate (vitamin B9), which helps create serotonin and other neurotransmitters that regulate your mood (3).
Avocados also contain tryptophan, an amino acid that is converted into serotonin, a neurotransmitter that is known to promote feelings of well-being and happiness (9).
However, specific foods or dietary changes are not a substitute for treatment for depression and you should seek advice from a healthcare professional if you exhibit any symptoms.
While avocados are normally eaten raw, they can also be cooked in several ways. Grilling, baking, and frying are all popular methods.
For grilling, cut the avocado in half, remove the pit, brush it with some oil, and place it on the grill. For baking, you may want to try ‘avocado boats’ where you bake an egg inside half an avocado. You can also slice avocados and fry them for a crispy and unique treat.
Eating avocados raw is generally considered to be the healthiest method as it preserves all the natural nutrients. You can add them to salads, spread them on toast, or use them to make guacamole (6).
However, pairing avocados with foods that are high in fat-soluble vitamins or carotenoids, such as carrots or sweet potatoes, can help enhance the absorption of nutrients, thanks to the healthy fats in avocados.
Yes, avocados can be a valuable addition to an effective weight loss plan. They’re high in dietary fiber, which can enhance feelings of fullness and potentially lead to reduced calorie intake.
Despite being relatively high in calories, avocados are packed with beneficial nutrients and healthy monounsaturated fats, which are important for overall health during weight loss. As with any food, you should consume them in moderation as part of a balanced diet.
Whether you’re a fan of the creamy Hass or the buttery Reed, there’s an avocado variety for everyone. Every type offers unique flavors, textures, and nutritional benefits, which makes avocados a versatile and healthful addition to any diet.
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