Super source
Fat
14.3 g · 18% DV target
A creamy, high-fat fruit with a buttery texture and mild nutty flavor, the avocado is a unique botanical berry that serves as a dense source of heart-healthy lipids and dietary fiber.
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 .38
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) .4711
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) .679
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 .5
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
14.3 g · 18% DV target
5.55 g · 20% DV target
1.71 g · Top 9% of fruits
2.05 mg · 14% DV target
20.4 mg · 23% DV target
71.1 μg · 18% DV target
Seasonality has not been estimated for this ingredient yet.
Keep at room temperature to ripen.
Once ripe, refrigeration slows further softening.
High water requirements and transport emissions from major producing regions like Mexico and Chile.
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.