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National Avocado Day

Yes, the beloved avocado has it’s very own day! National Avocado Day is July 31st. Here’s a little bit about the national observance of the avocado and some delicious recipes to try.

July 31 is National Avocado Day, an informal holiday celebrating the popular green fruit easily mistaken for a vegetable. Avocados have had a place at American tables since they arrived in the 1800s, and have a number of superfood-type features as well as being good sources for vitamins E, C, and Vitamin K.

National Avocado Day will be celebrated next on Wednesday, July 31, 2024. For guacamole lovers, National Guacamole Day will be observed on Saturday, September 16, 2023.

National Avocado Day coincides with peak avocado season, which means there are plenty available to use on the 31st of July.

A Brief History Of Avocados

The very first avocados are said to have been planted in Florida in 1833 by a horticulturalist named Henry Perrine. There are too many different types of avocados to name here–more than 50 were grown in Florida alone! Florida avocados are divided into summer, winter, and fall varieties and have brighter skins than the California varieties.

The most popular avocado in the United States is the Hass avocado which was found in La Habra Heights in California back in the 1920s. At first, people weren’t keen on the darker green skin of the Hass variety; in the 1950s Hass only amounted to about 15% of the market.

Compare that to the 21st century where Hass avocados represented more than 90% of the total crop of commercially harvested avocados in California. Overall, about 400 million pounds of avocados are harvested in California each year. Florida and Hawaii produce the other avocados grown domestically.

When it comes to avocado production, did you know the United States is the second largest producer after Mexico?

And that production today is mostly in California–some 90% of all avocados commercially harvested in the USA come from over five thousand California-based growers. A typical avocado grove in the U.S. is approximately 13 acres, with a single tree producing as many as 500 fruits per year.

How To Tell If Avocado is Ripe

How To Celebrate National Avocado Day

Since this is an informal holiday, with no school closures or state office closures, National Avocado Day is best honored by…you guessed it…eating avocados!

There is an avocado for every meal, starting with the breakfast and brunch classic, avocado toast with olive oil. Mince some red onion, add a bit of freshly ground black pepper, and you start July 31st off right.

Lunchtime could mean eating an avocado salad or building a roasted turkey and avocado club sandwich. Dinnertime should feature guacamole as a key feature, and it’s very simple to make. A very basic recipe includes avocados, onion, tomatoes, cilantro, jalapeno pepper, lime juice, garlic and salt. Some prefer to mince the onions fine to add flavor, others prefer their onions in larger chunks. To reduce the heat from adding the jalapeno, cut open and de-seed the pepper along with the white fleshy bits inside. To add heat, add some of the seeds or just don’t deseed the jalapeno.

Some prefer Roma tomatoes in their guacamole, others choose different varieties. The key is to strike a balance between the acid of the tomato and the alkaline of the avocado. Sweet and savory can collide in good guacamole, but getting the balance right is key.

Health Benefits Of Avocados

Avocados have multiple varieties, the same as tomatoes, apples, and oranges. They grow in multiple shapes, colors, and sizes. Some are round, some are oval, and the edible portion of the fruit may range in color from yellow to yellow-green. This fruit is loaded with health benefits.

The avocado is considered a superfood. The fruit is full of Omega 3 and monounsaturated fat, they are good sources of Vitamins including C, E, and K, and they contain oleic acid, which is a type of healthy fat. Other nutrients in avocados include:

  • Riboflavin
  • Niacin
  • Folate
  • Pantothenic acid
  • Magnesium
  • Potassium
  • Lutein
  • Beta carotene

Avocado Calories

According to the USDA, a medium-sized avocado, weighing approximately 150 grams (just over five ounces) without the seed and skin, contains around 240 calories. The calories listed below are approximate since avocados vary in size.

Avocado Size/AmountCalories
Small avocado calories160 Calories
Medium avocado calories240 Calories
Large avocado calories320 Calories
Half avocado calories120 Calories
1 cup mashed or pureed368 Calories
1 cup cubed or sliced240 Calories
1/2 cup cubed or sliced120 Calories
1/3 cup cubed or sliced80 Calories
1/4 cup cubed or sliced60 Calories
Calories listed are without skin and seed

Avocado Calorie Notes

  • Mexican and Florida avocados are a little lower in calories than an equal portion of California avocados due to a slightly lower fat content.
  • Like many fruits, the same type of avocado variety from the same orchard will vary in size and weight.
  • Most avocados range in size from about 2 1/2 to 8 inches.
  • Florida is known for its large-sized avocados.
  • Average length of an avocado
    • Small Avocado: 2 1/2 to 4 inches
    • Medium Avocado: 4 to 6 inches
    • Large Avocado: 6 to 8 inches

Avocado Facts

Avocados are safe to eat, but like many other foods, there are procedures for food prep and handling that can help prevent salmonella, listeria, and other foodborne outbreaks. After purchase or harvest, wash your avocados under running water before doing any food prep or dining. Do this even if you plan to remove the outer skin.

When preparing avocados, follow “clean, separate, cook, and chill” food safety procedures for best results.

  • Avocado trees are native to central and northern South America.
  • Avocado trees do not require extensive pruning, but they are kept at or below 20 feet high to avoid potential wind damage.
  • Avocado trees never go dormant.
  • Avocados are harvested by hand.
  • Avocados begin to ripen immediately after being picked.
  • Avocados are susceptible to carrying certain food-borne diseases such as Listeria.
  • Avocados can be eaten raw but care should be taken with washing and handling the fruit to avoid spreading or contracting Listeria.
  • Colorado State University reports that between 2000 and 2020, some 14 avocado-associated outbreaks were reported to the CDC. Two avocado-related recalls occurred in 2018 and 2019 due to possible contamination of Listeria monocytogenes.
  • Colorado State University reports avocado outbreaks and recalls include Salmonella as well as Listeria monocytogenes.
  • The Food and Drug Administration has improved the testing of avocados and related products.
  • Types of avocados include Hass, Pinterton, Lamb Hass, Carmen Hass, Gwen, Reed, Mexicola Grande, Stewart, Holiday, Pryor (aka Fantastic), Opal (aka Lila), Fuerte, Bacon, Zutano, Sir Prize, Joey, Winter Mexican, Brogdon, Wilma aka Brazos Belle, and Wurtz or “Little Cado”.

Delicious recipes using avocado:

Check out our huge list of all National Food Holidays.

Monique McArthur
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