Fruit · Tropical Fruit

Avocado

89Health
Score

Creamy fruit rich in monounsaturated fats and potassium

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Why Avocado scores 89

Nutrient density27

Protein quality3

Fiber content10

Healthy fats10

Bioactive compounds13

Glycemic impact10

Top nutrients

Folate40.8Vitamin K35Copper31.7Vitamin B630.6Pantothenic Acid27.8

Nutrition

per_100g

223

Calories

1.8g

Protein

8.3g

Carbs

20.3g

Fat

Fiber

Health benefits

Enhances absorption of fat-soluble nutrients

strong evidence

Monounsaturated fats increase bioavailability of vitamins A, D, E, K and carotenoids

Supports cardiovascular health

strong evidence

Oleic acid and potassium help maintain healthy blood pressure and cholesterol levels

Promotes healthy skin and eyes

moderate evidence

Contains lutein, zeaxanthin, and vitamins C and E for antioxidant protection

Supports blood sugar regulation

moderate evidence

Low carbs and high fiber slow glucose absorption; healthy fats improve insulin sensitivity

Pairs well 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

Practical tips

·Best timing: midday
·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

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