scored 90/100
Also known as hass avocado, california avocado
Creamy fruit rich in monounsaturated fats and potassium
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 90.
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.
Monounsaturated fats increase bioavailability of vitamins A, D, E, K and carotenoids
Oleic acid and potassium help maintain healthy blood pressure and cholesterol levels
Contains lutein, zeaxanthin, and vitamins C and E for antioxidant protection
Low carbs and high fiber slow glucose absorption; healthy fats improve insulin sensitivity
Healthy fats provide sustained energy; eating with other foods maximizes nutrient absorption
Breaks a fast
Great addition to any meal where you're eating vegetables or salads
Per 100 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.
Avocado is classified as a tropical fruit (fruit). Creamy fruit rich in monounsaturated fats and potassium
Avocado scores 90/100 in Formulate, making it an exceptional 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.
Not particularly. A 50 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Not really. A 50 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 50 g serving, avocado is highest in Copper (~16% DV), Folate (~16% DV), Pantothenic Acid (~14% DV).
Yes — 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).
Best in the midday. Healthy fats provide sustained energy; eating with other foods maximizes nutrient absorption
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 — most adults benefit from rotating avocado alongside several other fruit sources.
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.
Encyclopedia entries that supply the same signature nutrients avocado contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients avocadocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.