Avocado
Creamy fruit rich in monounsaturated fats and potassium
Variants (5)
Nutrition · per ~50 g serving · ≈ ⅓ avocado
- Folate64.3 mcg16% DV
- Pantothenic Acid0.69 mg14% DV
- Biotin1.8 mcg6% 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 · 89/100
Vitamins & minerals packed in relative to calories — 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 — 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 — gentler on blood sugar.
- Folate41% DV
- Vitamin K35% DV
- Copper32% DV
- Vitamin B631% DV
- Pantothenic Acid28% 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
- ·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
Practical Tips
- ·Speed ripening by placing in paper bag with banana or apple
- ·Store ripe avocados in refrigerator to slow further ripening
- ·Add lime or lemon juice to prevent browning of cut avocado
- ·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
