Avocado
Creamy fruit rich in monounsaturated fats and potassium
Variants (5)
Nutrition Β· per ~50 g serving Β· β β avocado
- Folate64.3 mcg16% DV
- Copper0.14 mg16% DV
- Potassium288.2 mg6% DV
- Manganese0.10 mg4% DV
- Magnesium16.4 mg4% DV
- Zinc0.23 mg2% DV
- Iron0.31 mg2% DV
- Phosphorus21.2 mg2% DV
- Calcium7.2 mg<1% DV
- Lutein & Zeaxanthin~3.0 mg
- Carotenoids~3.0 mg
Score Β· 86/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Folate41% DV
- Vitamin K35% DV
- Copper32% DV
- Vitamin B631% DV
- Vitamin E28% DV
Overview
Avocados are unique fruits that are high in heart-healthy monounsaturated fats rather than carbohydrates. They're one of the most nutrient-dense foods available, providing fiber, potassium (more than bananas), vitamins K, E, C, and B6. The healthy fats significantly enhance absorption of fat-soluble nutrients from other foods eaten in the same meal.
Health Benefits (4)
- Enhances absorption of fat-soluble nutrientsstrongMonounsaturated fats increase bioavailability of vitamins A, D, E, K and carotenoids
- Supports cardiovascular healthstrongOleic acid and potassium help maintain healthy blood pressure and cholesterol levels
- Promotes healthy skin and eyesmoderateContains lutein, zeaxanthin, and vitamins C and E for antioxidant protection
- Supports blood sugar regulationmoderateLow carbs and high fiber slow glucose absorption; healthy fats improve insulin sensitivity
Food Pairings
- Β·Add to salads to increase absorption of carotenoids from vegetables by up to 15x
- Β·Pair with eggs for a complete, nutrient-dense breakfast
- Β·Combine with tomatoes and lime for classic guacamole with lycopene boost
- Β·Use as fat source with leafy greens to absorb fat-soluble vitamins
Practical Tips
- Β·Speed ripening by placing in paper bag with banana or apple
- Β·Store ripe avocados in refrigerator to slow further ripening
- Β·Add lime or lemon juice to prevent browning of cut avocado
- Β·Freeze ripe avocado for smoothies - blend from frozen
Optimal Timing
Healthy fats provide sustained energy; eating with other foods maximizes nutrient absorption
Great addition to any meal where you're eating vegetables or salads
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other tropical fruit fruits
PerΒ 100Β g of the default form. Bars show how much higher or lower avocado is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about avocado
What is avocado?
Avocado is classified as a tropical fruit (fruit). Creamy fruit rich in monounsaturated fats and potassium
Is avocado healthy?
Avocado scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Folate, Vitamin K, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is avocado high in protein?
Not particularly. A 50 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is avocado high in fiber?
Not really. A 50 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in avocado?
In a 50 g serving, avocado is highest in Copper (~16% DV), Folate (~16% DV).
Is avocado keto-friendly?
Yes β it fits comfortably in most keto plans. A 50 g serving has about 4.2 g of net carbs (4.2 g total minus 0 g fiber).
When is the best time to eat avocado?
Best in the midday. Healthy fats provide sustained energy; eating with other foods maximizes nutrient absorption
How much avocado should I eat?
A typical serving is around 50 g (~112 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating avocado alongside several other fruit sources.
What pairs well with avocado?
Avocado pairs nicely with: Add to salads to increase absorption of carotenoids from vegetables by up to 15x; Pair with eggs for a complete, nutrient-dense breakfast; Combine with tomatoes and lime for classic guacamole with lycopene boost; Use as fat source with leafy greens to absorb fat-soluble vitamins.
Supplements that mirror Avocado's nutrient profile
Encyclopedia entries that supply the same signature nutrients avocado contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Avocado
These are the nutrients avocadocontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.