Table of ContentsView AllTable of ContentsWhere and How It GrowsBenefitsNutritional InfoPreparationWho Should Avoid ItFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Where and How It Grows
Benefits
Nutritional Info
Preparation
Who Should Avoid It
Frequently Asked Questions
Avocado is the berrylike fruit of the avocado tree. A beloved food throughout the United States and beyond, avocados are enjoyed in various preparations and cuisines.
Avocados also contain many nutrients, including folate, copper, vitamin K, potassium, and vitamin B5. They also are high in monounsaturated and polyunsaturated fats, as well as fiber.
Read on for avocado’s researched health benefits and nutrition profile.
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Avocado Facts
What Is Avocado?
Avocado is the fruit of the avocado tree(Persea americana),native to Mexico and Central America.
Avocado trees belong to the familyLauraceae,or laurels,which includesbay leaf and cinnamon. The avocado fruit can range from bright green to dark purple, and its inner flesh is greenish-yellow.
Biologically, the avocado fruit is considered a berry, which ripens off the tree through its production of ethylene gas—a process similar to the ripening of bananas.
Avocados contain one large pit that’s typically discarded before eating or sometimes used to grow other avocado trees.
Hass avocados make up at least 90% of the avocados consumed in the United States, as well as most of the avocados eaten worldwide.
Hass avocados have a creamy and smooth texture when ripe and are rich in oleic acid, fiber, micronutrients, and phytochemicals.
The studies and benefits explored below are about Hass avocados.
Dietary supplements are not regulated like drugs in the United States. They can cause interactions with medications or have other safety concerns.For this reason, it’s important to be aware of what to look for whenchoosing a supplement, such as independent testing, potential drug interactions, and more.
Dietary supplements are not regulated like drugs in the United States. They can cause interactions with medications or have other safety concerns.
For this reason, it’s important to be aware of what to look for whenchoosing a supplement, such as independent testing, potential drug interactions, and more.
Which Fruits Are Best for Weight Loss?
What Are the Benefits of Avocado?
There are several researched health benefits of consuming Hass avocados.
Decreased Inflammation
In one study, participants ate one avocado per day vs. an equivalent serving of a control food.
After 12 weeks, those in the avocado group were found to have significantly lower circulating levels ofC-reactive protein (CRP)than those who consumed the control food.
CRP is a well-researched marker of overall bodily inflammation.
There appears to be an association between eating avocados along with foods low in low carbohydrates and lower levels oftumor necrosis factor (TNF).
TNF is an immune system regulator. However, in some people with specific conditions, it can create too much inflammation in the body.
Improved Cardiac Health
A meta-analysis found that when substituted for other fat sources or added to an existing diet.
Avocados have a moderately beneficial effect on lowering participants’low-density lipoprotein (LDL) cholesterollevels (considered bad cholesterol).
Other studies have shown that replacing a portion of total daily carbohydrate intake with a whole or half avocado improved several measures of cardiovascular inflammation, including:
Improved Cognition
One study has shown that eating half a medium avocado for 12 weeks improved attention levels in adults.
Eating an avocado every day also increased circulating blood levels oflutein.
Increased levels of lutein are associated with:
Improved Gut Microbiome
A study found that daily avocado consumption of about one whole, medium avocado per day improved thegut microbiomeof the study participants.
Notably, the study found that avocado consumption resulted in greater production ofsingle-chain fatty acids (SCFAs).
SCFAs have many known health benefits and may aid in regulating important mood-altering neurotransmitters.
Nutrition
The flesh of the avocado is nutritionally dense, with a variety of macro and micronutrients. Average consumption is about half an avocado (about 68 grams).
However, one-third of a medium Hass avocado (50 grams) is the official single serving.
The following nutrition information is found in a single serving of avocado.
Avocado Nutrition FactsMacronutrient Breakdown80 calories1 g protein4 g total carbohydrate3.4 gfiber(11% Daily Value)0g cholesterol1 g of saturated fat (5% DV)4.9 g monounsaturated fatty acid(MUFA)1 g polyunsaturated fatty acid(PUFA)Micronutrient Breakdown44.5 mcgfolate(10% DV)0.73 mgvitamin b5(15% DV)85 mcgcopper(10% DV)10.5 mcgvitamin K(10% DV)254 mgpotassium(7.5% DV)
Avocado Nutrition Facts
Macronutrient Breakdown80 calories1 g protein4 g total carbohydrate3.4 gfiber(11% Daily Value)0g cholesterol1 g of saturated fat (5% DV)4.9 g monounsaturated fatty acid(MUFA)1 g polyunsaturated fatty acid(PUFA)Micronutrient Breakdown44.5 mcgfolate(10% DV)0.73 mgvitamin b5(15% DV)85 mcgcopper(10% DV)10.5 mcgvitamin K(10% DV)254 mgpotassium(7.5% DV)
Macronutrient Breakdown
Micronutrient Breakdown
Avocados are particularly rich in a monounsaturated fatty acid known as oleic acid.Oleic acid is also commonly found in olives and is believed to reduce adult cardiovascular disease risk factors.
Avocados are also an excellent source ofprebiotic fiberandsoluble fiber. Prebiotic fibers have been shown to aid digestion, improve immune and cognitive function, and even lower cholesterol.
How Do You Prepare Avocado?
The cut flesh of the avocado fruit is popular on its own or as part of a meal, sandwich, or salad.
It is also a significant part of guacamole and can even be used in desserts.
There are many recipes and various creative preparations.
Avocado has high levels of monounsaturated and polyunsaturated fatty acids. Research has shown that avocado enhancescarotenoidabsorption from leafy green vegetables and salsa due to these good fats.
This makes avocado an excellent addition to salads and other vegetable dishes.
Avocados will ripen after being picked. They are considered ripe when they appear dark green and yield to light pressure when held.
Are There Any Risks of Eating Avocado?
Studies have shown little to no risks associated with eating avocado. However, there are a few things to keep in mind.
Avoid avocados if either of these apply:
Summary
Native to Mexico and Central America, avocados are now a widely available and versatile food that can be a delicious addition to salads, sandwiches, soups, and even desserts.
The ripened fruit contains many nutrient-dense components, including folate, copper, vitamin K, potassium, and vitamin B5.
Avocados are also high in monounsaturated and polyunsaturated fats and fiber.
Eating avocados regularly has a variety of health benefits, including:
Consider adding avocado to your healthful eating routine. And reach out to a registered dietitian nutritionist (RD or RDN) for any questions.
Frequently Asked QuestionsThe avocado is considered a fruit of the avocado tree. It is best classified as a berry and ripens further after being picked, similar to other berries.The classification of avocado as a fruit is due purely to its botanic classification and not its relative sweetness or sugar content.The calories in an avocado vary based on size, weight, and proportion of seed to flesh (the seed is inedible). Each avocado will vary slightly in terms of its flesh yield and caloric density. However, studies have found that a medium-size avocado contains approximately 227 calories.Regularly consuming avocado has a variety of health benefits, including reduced markers of inflammation,increased cardiovascular health,increased cognitive function,and improvement to the gut microbiome.These benefits are believed to be due to the avocado’s high levels of micronutrients, monounsaturated and polyunsaturated fats, and fiber.
The avocado is considered a fruit of the avocado tree. It is best classified as a berry and ripens further after being picked, similar to other berries.The classification of avocado as a fruit is due purely to its botanic classification and not its relative sweetness or sugar content.
The calories in an avocado vary based on size, weight, and proportion of seed to flesh (the seed is inedible). Each avocado will vary slightly in terms of its flesh yield and caloric density. However, studies have found that a medium-size avocado contains approximately 227 calories.
Regularly consuming avocado has a variety of health benefits, including reduced markers of inflammation,increased cardiovascular health,increased cognitive function,and improvement to the gut microbiome.These benefits are believed to be due to the avocado’s high levels of micronutrients, monounsaturated and polyunsaturated fats, and fiber.
Regularly consuming avocado has a variety of health benefits, including reduced markers of inflammation,increased cardiovascular health,increased cognitive function,and improvement to the gut microbiome.
These benefits are believed to be due to the avocado’s high levels of micronutrients, monounsaturated and polyunsaturated fats, and fiber.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lye HS, Ong MK, Teh LK, Chang CC, Wei LK.Chapter 4 - Avocado. In: Galanakis CM, ed.Valorization of Fruit Processing By-Products.Academic Press; 2020:67-93. doi:10.1016/B978-0-12-817106-6.00004-6Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Park E, Edirisinghe I, Burton-Freeman B.Avocado fruit on postprandial markers of cardio-metabolic risk: A randomized controlled dose-response trial in overweight and obese men and women.Nutrients. 2018;10(9):1287. doi:10.3390/nu10091287Case F.Avocado.Encyclopedia Brittanica.Chang C.Q&A: How do plants respond to ethylene and what is its importance?BMC Biology. 2016;14(1). doi:10.1186/s12915-016-0230-0Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032Edwards CG, Walk AM, Thompson SV, et al.Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity.Int J Psychophysiol. 2020;148:13-24. doi:10.1016/j.ijpsycho.2019.12.006Thompson SV, Bailey MA, Taylor AM, et al.Avocado consumption alters gastrointestinal bacteria abundance and microbial metabolite concentrations among adults with overweight or obesity: A randomized controlled trial.J Nutr. 2021;151(4):753-762. doi:10.1093/jn/nxaa219Silva YP, Bernardi A, Frozza RL.The role of short-chain fatty acids from gut microbiota in gut-brain communication.Frontiers in Endocrinology. 2020;11(25). doi:10.3389/fendo.2020.00025Bowen KJ, Kris-Etherton PM, West SG, et al.Diets enriched with conventional or high-oleic acid canola oils lower atherogenic lipids and lipoproteins compared to a diet with a Western fatty acid profile in adults with central adiposity.J Nutr. 2019;149(3):471-478. doi:10.1093/jn/nxy307Davani-Davari D, Negahdaripour M, Karimzadeh I, et al.Prebiotics: Definition, types, sources, mechanisms, and clinical applications.Foods. 2019;8(3):92. doi:10.3390/foods8030092Zhang X, Xiao D, Guzman G, Edirisinghe I, Burton-Freeman B.Avocado Consumption for 12 Weeks and Cardiometabolic Risk Factors: A Randomized Controlled Trial in Adults with Overweight or Obesity and Insulin Resistance.J Nutr. 2022;152(8):1851-1861. doi:10.1093/jn/nxac126
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lye HS, Ong MK, Teh LK, Chang CC, Wei LK.Chapter 4 - Avocado. In: Galanakis CM, ed.Valorization of Fruit Processing By-Products.Academic Press; 2020:67-93. doi:10.1016/B978-0-12-817106-6.00004-6Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Park E, Edirisinghe I, Burton-Freeman B.Avocado fruit on postprandial markers of cardio-metabolic risk: A randomized controlled dose-response trial in overweight and obese men and women.Nutrients. 2018;10(9):1287. doi:10.3390/nu10091287Case F.Avocado.Encyclopedia Brittanica.Chang C.Q&A: How do plants respond to ethylene and what is its importance?BMC Biology. 2016;14(1). doi:10.1186/s12915-016-0230-0Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032Edwards CG, Walk AM, Thompson SV, et al.Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity.Int J Psychophysiol. 2020;148:13-24. doi:10.1016/j.ijpsycho.2019.12.006Thompson SV, Bailey MA, Taylor AM, et al.Avocado consumption alters gastrointestinal bacteria abundance and microbial metabolite concentrations among adults with overweight or obesity: A randomized controlled trial.J Nutr. 2021;151(4):753-762. doi:10.1093/jn/nxaa219Silva YP, Bernardi A, Frozza RL.The role of short-chain fatty acids from gut microbiota in gut-brain communication.Frontiers in Endocrinology. 2020;11(25). doi:10.3389/fendo.2020.00025Bowen KJ, Kris-Etherton PM, West SG, et al.Diets enriched with conventional or high-oleic acid canola oils lower atherogenic lipids and lipoproteins compared to a diet with a Western fatty acid profile in adults with central adiposity.J Nutr. 2019;149(3):471-478. doi:10.1093/jn/nxy307Davani-Davari D, Negahdaripour M, Karimzadeh I, et al.Prebiotics: Definition, types, sources, mechanisms, and clinical applications.Foods. 2019;8(3):92. doi:10.3390/foods8030092Zhang X, Xiao D, Guzman G, Edirisinghe I, Burton-Freeman B.Avocado Consumption for 12 Weeks and Cardiometabolic Risk Factors: A Randomized Controlled Trial in Adults with Overweight or Obesity and Insulin Resistance.J Nutr. 2022;152(8):1851-1861. doi:10.1093/jn/nxac126
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lye HS, Ong MK, Teh LK, Chang CC, Wei LK.Chapter 4 - Avocado. In: Galanakis CM, ed.Valorization of Fruit Processing By-Products.Academic Press; 2020:67-93. doi:10.1016/B978-0-12-817106-6.00004-6Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759Park E, Edirisinghe I, Burton-Freeman B.Avocado fruit on postprandial markers of cardio-metabolic risk: A randomized controlled dose-response trial in overweight and obese men and women.Nutrients. 2018;10(9):1287. doi:10.3390/nu10091287Case F.Avocado.Encyclopedia Brittanica.Chang C.Q&A: How do plants respond to ethylene and what is its importance?BMC Biology. 2016;14(1). doi:10.1186/s12915-016-0230-0Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032Edwards CG, Walk AM, Thompson SV, et al.Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity.Int J Psychophysiol. 2020;148:13-24. doi:10.1016/j.ijpsycho.2019.12.006Thompson SV, Bailey MA, Taylor AM, et al.Avocado consumption alters gastrointestinal bacteria abundance and microbial metabolite concentrations among adults with overweight or obesity: A randomized controlled trial.J Nutr. 2021;151(4):753-762. doi:10.1093/jn/nxaa219Silva YP, Bernardi A, Frozza RL.The role of short-chain fatty acids from gut microbiota in gut-brain communication.Frontiers in Endocrinology. 2020;11(25). doi:10.3389/fendo.2020.00025Bowen KJ, Kris-Etherton PM, West SG, et al.Diets enriched with conventional or high-oleic acid canola oils lower atherogenic lipids and lipoproteins compared to a diet with a Western fatty acid profile in adults with central adiposity.J Nutr. 2019;149(3):471-478. doi:10.1093/jn/nxy307Davani-Davari D, Negahdaripour M, Karimzadeh I, et al.Prebiotics: Definition, types, sources, mechanisms, and clinical applications.Foods. 2019;8(3):92. doi:10.3390/foods8030092Zhang X, Xiao D, Guzman G, Edirisinghe I, Burton-Freeman B.Avocado Consumption for 12 Weeks and Cardiometabolic Risk Factors: A Randomized Controlled Trial in Adults with Overweight or Obesity and Insulin Resistance.J Nutr. 2022;152(8):1851-1861. doi:10.1093/jn/nxac126
Lye HS, Ong MK, Teh LK, Chang CC, Wei LK.Chapter 4 - Avocado. In: Galanakis CM, ed.Valorization of Fruit Processing By-Products.Academic Press; 2020:67-93. doi:10.1016/B978-0-12-817106-6.00004-6
Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759
Park E, Edirisinghe I, Burton-Freeman B.Avocado fruit on postprandial markers of cardio-metabolic risk: A randomized controlled dose-response trial in overweight and obese men and women.Nutrients. 2018;10(9):1287. doi:10.3390/nu10091287
Case F.Avocado.Encyclopedia Brittanica.
Chang C.Q&A: How do plants respond to ethylene and what is its importance?BMC Biology. 2016;14(1). doi:10.1186/s12915-016-0230-0
Schoeneck M, Iggman D.The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2021;31(5):1325-1338. doi:10.1016/j.numecd.2020.12.032
Edwards CG, Walk AM, Thompson SV, et al.Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity.Int J Psychophysiol. 2020;148:13-24. doi:10.1016/j.ijpsycho.2019.12.006
Thompson SV, Bailey MA, Taylor AM, et al.Avocado consumption alters gastrointestinal bacteria abundance and microbial metabolite concentrations among adults with overweight or obesity: A randomized controlled trial.J Nutr. 2021;151(4):753-762. doi:10.1093/jn/nxaa219
Silva YP, Bernardi A, Frozza RL.The role of short-chain fatty acids from gut microbiota in gut-brain communication.Frontiers in Endocrinology. 2020;11(25). doi:10.3389/fendo.2020.00025
Bowen KJ, Kris-Etherton PM, West SG, et al.Diets enriched with conventional or high-oleic acid canola oils lower atherogenic lipids and lipoproteins compared to a diet with a Western fatty acid profile in adults with central adiposity.J Nutr. 2019;149(3):471-478. doi:10.1093/jn/nxy307
Davani-Davari D, Negahdaripour M, Karimzadeh I, et al.Prebiotics: Definition, types, sources, mechanisms, and clinical applications.Foods. 2019;8(3):92. doi:10.3390/foods8030092
Zhang X, Xiao D, Guzman G, Edirisinghe I, Burton-Freeman B.Avocado Consumption for 12 Weeks and Cardiometabolic Risk Factors: A Randomized Controlled Trial in Adults with Overweight or Obesity and Insulin Resistance.J Nutr. 2022;152(8):1851-1861. doi:10.1093/jn/nxac126
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