Avocado Nutrition Benefits and Facts

Nutritional summary

Avocados are unique among fruits for their high concentration of monounsaturated fatty acids (MUFA), which are well-established as heart-friendly fats that do not increase blood cholesterol .
Regular consumption is consistently linked to improved cardiovascular biomarkers, including more favorable blood lipid (fat) profiles and a reduced risk of metabolic syndrome (a cluster of conditions that increase the risk of heart disease and diabetes) .
The fruit provides a significant amount of dietary fiber and water, resulting in a medium energy density that helps regulate hunger and satiety (the feeling of fullness) .
One large prospective cohort study found that replacing half a serving per day of butter, cheese, or processed meats with an equivalent amount of avocado was associated with a lower risk of cardiovascular disease .

Interesting fact

The avocado was historically known as the 'alligator pear' due to its green, scaly skin, and its name is derived from the Nahuatl word 'āhuacatl', which also translates to 'testicle' in reference to the fruit's shape.

Standout nutrients

SUPER

SOURCE

Folate

ELITE

SOURCE

Potassium

ACE

SOURCE

Dietary fibre

ACE

SOURCE

Pantothenic acid

149

kcal per 100g

Protein1.67g

Fat14.3g

Carbs2.58g

Fiber5.55g

Sugar0.73g

Fat breakdown

Polyunsat1.75g

Monounsat7.85g

Saturated2.62g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Heavier footprint

High water requirements and transport emissions from major producing regions like Mexico and Chile.

Confidencehigh

Storage

Do Not Refrigerate Until Ripe

3–5 days

Keep at room temperature to ripen.

Refrigerate

3–5 days

Once ripe, refrigeration slows further softening.

Consume Immediately After Cutting

1–2 days

Oxidizes quickly; store with lemon juice and airtight.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

2 contributing source foods

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

The Forgotten Fruit: A Case for Consuming Avocado Within the Traditional Mediterranean Diet - PMC

[3]pmc.ncbi.nlm.nih.gov

Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008 - PMC

[4]pmc.ncbi.nlm.nih.gov

Avocado Consumption and Risk of Cardiovascular Disease in US Adults - PMC

[5]pmc.ncbi.nlm.nih.gov

A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms - PMC

[6]pmc.ncbi.nlm.nih.gov

Hass Avocado Composition and Potential Health Effects - PMC

[7]pmc.ncbi.nlm.nih.gov

Avocados • The Nutrition Source

[8]nutritionsource.hsph.harvard.edu

Associations between Avocado Consumption and Diet Quality, Dietary Intake, Measures of Obesity and Body Composition in Adolescents: The Teen Food and Development Study - PMC

[9]pmc.ncbi.nlm.nih.gov

Effect of Daily Avocado Intake on Cardiovascular Health Assessed by Life's Essential 8: An Ancillary Study of HAT, a Randomized Controlled Trial - PMC

[11]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

80.7

Version

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