Picking a perfectly ripe avocado can be tricky. To help you avoid the disappointment of cutting into an avocado that’s either rock-hard or brown and mushy, we’ve asked two registered dietitians to share their shopping secrets.
The firmness and feel of the avocado are key when shopping for the perfect one. Dawn Jackson Blatner, RDN, CSSD, a media and sports dietitian and author of The Superfood Swap recommends placing the avocado on your palm and gently squeezing it.
If the avocado feels hard and firm, it will be ready to eat in a few days. If it gives slightly when squeezed, it’s ready to consume the same day or the day after. If it feels super soft, it’s likely overripe.
The color of the avocado’s peel is another good indicator for knowing when an avocado is ripe. Bright green avocados aren’t ripe yet, dark green ones are ripe, and super black ones are overripe.
“If you have an avocado that’s ripening faster than you can eat it, pop it in the fridge to slow the ripening, or freeze it in cubes for smoothies or baked goods,” said Blatner. “If you have a super firm avocado and you want it to ripen faster, put it in a closed paper bag with a banana or apple.”
“Wrinkled or shriveled skin is a tell-tale sign of an avocado that’s past its prime,” Theresa Gentile, RDN, CDN, and spokesperson for the Academy of Nutrition and Dietetics, told Health.
Another red flag is a slimy or sticky texture, which indicates spoilage.
When cut open, if an avocado’s flesh is brown and a bit mushy, it may not be as tasty, but it’s still technically safe to eat.
“If an avocado has a sour smell or smells like chemicals, it’s probably gone bad,” said Gentile. In both cases, the avocado should not be eaten. Avocados that have gone bad may have harmful bacteria that could lead to foodborne illness, so always discard any avocados that have a sour or chemical-like scent.
Plus, ripe avocados have also been shown to contain the most active nutrients, compared to overripe ones. Studies show that ripe avocados contain nutrients that exhibit a stronger antibacterial effect at peak ripeness.
