Avocado

← EncyclopediaFoods A-Z

By the Nutriveda editorial team · Updated 4 November 2026

Avocado is the fruit of the Persea americana tree, native to Mexico and Central America, with creamy green flesh and a large stone. Unlike most fruit it has little sugar and a lot of fat: 14.7 g per 100 g, about two thirds of it monounsaturated, the same type that dominates olive oil. It also gives 6.7 g of fibre, 485 mg of potassium and 81 µg of folate per 100 g, for 160 kcal. Half a medium avocado, roughly 100 g, is a sensible portion for one meal.

Avocado nutrition per 100 g

Nutrient	Raw avocado, 100 g	Share of EU reference intake*
Energy	160 kcal
Protein	2.0 g
Fat	14.7 g
of which monounsaturated	9.8 g
of which polyunsaturated	1.8 g
of which saturated	2.1 g
Carbohydrate (including fibre)	8.5 g
of which fibre	6.7 g
of which sugars	0.7 g
Potassium	485 mg	about 24% of 2,000 mg
Folate	81 µg	about 40% of 200 µg
Vitamin K	21 µg	about 28% of 75 µg
Vitamin B6	0.26 mg	about 18% of 1.4 mg
Copper	0.19 mg	about 19% of 1 mg
Vitamin E	2.07 mg	about 17% of 12 mg
Vitamin C	10 mg	about 13% of 80 mg
Magnesium	29 mg	about 8% of 375 mg

Source: USDA FoodData Central, “Avocados, raw, all commercial varieties”, FDC ID 171705, checked 4 November 2026 – average values across commercial varieties. USDA gives one whole avocado as 201 g, so half is about 100 g and the 100 g column also describes a typical portion. In USDA data carbohydrate includes fibre. *Reference intakes for EU labelling (Regulation (EU) No 1169/2011, Annex XIII). Values rounded.

Glycemic index of avocado

Avocado is not listed in the international GI tables (Atkinson 2008). Of the 8.5 g of carbohydrate in 100 g, 6.7 g is fibre, so digestible carbohydrate is under 2 g and avocado has practically no effect on blood sugar. That is why it fits easily into lower-carbohydrate eating, including the ketogenic diet.

Health benefits: what the evidence says

• Monounsaturated fat. 9.8 of the 14.7 g of fat in 100 g is monounsaturated, and only 2.1 g is saturated. The EU permits the claim that replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels, for foods high in unsaturated fat (Regulation (EU) No 432/2012). In practice: avocado on bread instead of butter or mayonnaise, not as well as.
• Potassium. 485 mg per 100 g, about a quarter of the EU reference intake, makes avocado a source of potassium. Potassium contributes to the maintenance of normal blood pressure, a permitted EU claim.
• Fibre. 6.7 g per 100 g is more than a quarter of the 25 g a day EFSA considers adequate for normal bowel function in adults. Fibre and fat together make avocado filling.
• Folate. 81 µg per 100 g, about 40% of the reference intake. Folate contributes to maternal tissue growth during pregnancy (Regulation 432/2012).
• Vitamins K, E and B6. 100 g gives roughly 28% of the reference intake for vitamin K, 18% for B6 and 17% for vitamin E.

How to choose and ripen an avocado

• Press gently with your palm or whole fingers, not your fingertips. A ripe avocado gives slightly but does not stay dented. A hard one is not ripe; a very soft one with dark patches is overripe.
• Variety matters. The bumpy skin of Hass turns dark green to almost black as it ripens. Smooth-skinned varieties such as Fuerte stay green, so judge them only by feel.
• The stem test. Flick off the small stem cap. Green underneath means the avocado is good; brown suggests it may be overripe inside.
• Ripening at home. Avocados ripen after picking. Leave hard fruit at room temperature; in a paper bag with an apple or banana they ripen faster. Do not refrigerate them while they are hard.
• Ripe avocados go in the fridge and should be eaten within a few days.
• A cut half: brush it with lemon juice, wrap it tightly and refrigerate; it browns more slowly that way.

How to eat avocado

• Breakfast: whole wheat toast with mashed avocado, a boiled egg, sliced tomato and black pepper.
• Guacamole: avocado, lime or lemon juice, finely chopped onion, tomato, salt and coriander.
• Salad: avocado with tomato, cucumber, red onion and a little olive oil; or with quinoa and black beans.
• Creamy sauce instead of mayonnaise: avocado blended with Greek yogurt, garlic and dill, for roasted vegetables, sandwiches or grilled fish.
• Smoothies: half an avocado makes a smoothie creamy without ice cream.
• Portion: half an avocado per meal is a reasonable amount, especially if you watch your energy intake.

Who should be careful

• Latex allergy. People allergic to natural rubber latex can react to certain fruits as well, the so-called latex-fruit syndrome. A 2024 review found that banana, avocado, kiwifruit and papaya are the fruits most often involved, that the syndrome was reported in 4% to 88% of latex-allergic patients depending on the study, and that most reported reactions were systemic rather than local (Gromek and colleagues, 2024). If you have a latex allergy, talk to an allergist before trying avocado.
• Watching your energy intake. 160 kcal per 100 g means avocado is nutritious but not low in calories. Half is a portion; a whole avocado as a side dish adds up quickly.
• Restricted potassium. If your doctor has limited your potassium because of kidney disease, ask how much avocado fits your plan.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, avocado is favourable for Vata and Pitta and on the list to avoid for Kapha, the heavier, slower constitution. This is a traditional view, not a clinical finding.

Recipes with avocado

• Chocolate avocado mousse with no added sugar

Related entries and articles

• Eggs – the classic breakfast pairing
• Extra virgin olive oil – the other main source of monounsaturated fat
• Tomatoes – for guacamole and salads
• Greek yogurt – for an avocado sauce
• High-quality fats
• All about high-quality fats
• 7 healthy foods to eat for breakfast

FAQ

How do I know if an avocado is ripe?

Press it gently with your palm: a ripe avocado gives a little but does not stay dented. Hass skin turns almost black. Flick off the stem cap: if it is green underneath, the avocado is ready to eat.

Is avocado good for cholesterol?

About two thirds of the fat in avocado is monounsaturated and little is saturated. Replacing saturated fats with unsaturated ones contributes to the maintenance of normal blood cholesterol, a permitted EU health claim. The benefit comes when avocado replaces butter, mayonnaise or processed meat, not when it is added on top of them.

Can I eat avocado when trying to lose weight?

Yes, in portions of about half an avocado. Fibre and fat keep you full for a long time, but 100 g gives 160 kcal, so a whole avocado with every meal adds energy quickly.

Sources

1. USDA FoodData Central: Avocados, raw, all commercial varieties (FDC ID 171705). fdc.nal.usda.gov
2. Regulation (EU) No 1169/2011, Annex XIII – nutrient reference values. EUR-Lex
3. Commission Regulation (EU) No 432/2012, list of permitted health claims (unsaturated fats, potassium, folate). EUR-Lex
4. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
5. Gromek W, Kołdej N, Świtała S, Majsiak E, Kurowski M. Revisiting Latex-Fruit Syndrome after 30 Years of Research: A Comprehensive Literature Review and Description of Two Cases. J Clin Med 2024;13(14):4222. PMC
6. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
7. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.