AvocadoFruit
206
kcal / 100g
288
kcal / 1 RACC
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy (Atwater Specific Factors) | 206.0493kcal | — |
| Protein | 1.8125g | 4% |
| Total lipid (fat) | 20.31g | 26% |
| Carbohydrate, by difference | 8.3235g | 3% |
| Sodium, Na | 0mg | 0% |
Vitamins & Minerals
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Avocado is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Avocado is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Avocado is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Avocado is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Avocado is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Avocado is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Avocado is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Avocado is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Avocado is keto-friendly (8.32 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Avocado is low-carb (8.32 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Avocado is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Avocado is not high in protein (1.8125 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Avocado is not low-fat (20.31 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Avocado is not low-calorie (206.0493 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
A whole 150g avocado has about 12.8g total carbs, nearly 10g of which is fiber. That works out to roughly 2.8g net carbs, which fits easily within most keto diets. [8]
Low-FODMAP portion size for avocado varies by source: Monash University originally set it at 30g, then updated it to 60g in 2024. FODMAP Friendly lists a larger 80g serving for unripe Hass avocado. [9]
Avocado is one of the foods linked to latex-fruit syndrome, where a latex allergy cross-reacts with certain plant foods. Among people with a latex allergy, roughly 30-50% also react to cross-reactive foods like avocado. [10]
Health Benefits
In large US cohort studies, people who ate more avocado had lower rates of cardiovascular disease, with each extra half-serving per day linked to roughly a 20% lower risk. Swapping foods like butter, margarine, or processed meat for avocado was tied to a further 16-22% lower risk in the same research. [1]
A 2025 meta-analysis found that eating avocado lowered LDL cholesterol and systolic blood pressure. It found no effect on total cholesterol, HDL, triglycerides, blood glucose, BMI, or CRP. [2]
An earlier meta-analysis reached a different conclusion: no change in total cholesterol, LDL, or triglycerides, but a rise in HDL ('good') cholesterol. The two meta-analyses don't fully agree, so avocado's exact effect on cholesterol subtypes is still unsettled. [3]
In a randomized trial, adults with abdominal obesity ate one avocado a day for 26 weeks. Their overall cardiovascular health score (the AHA's Life's Essential 8 measure) did not improve significantly. [4]
In a randomized trial, eating half an avocado at lunch increased fullness after the meal. People also reported a lower desire to eat when checked five hours later. [5]
Avocado contains vitamin K, which can interact with warfarin and other blood-thinning medications. Anyone on these medications should keep their avocado intake consistent and check with their care provider. [6]
Storage & Buying Tips
Heating or thermally processing avocado pulp causes browning, flavor loss, and a decline in nutritional quality compared to fresh pulp. For best flavor and nutrition, avocado is better eaten fresh than cooked or heat-processed. [7]
Frequently Asked Questions
Is it safe to eat avocado every day?
For most healthy adults, yes. Randomized trials have had people eat one avocado a day for stretches as long as 26 weeks without turning up safety problems.
Results on heart-health measures are mixed — some trials found better blood lipids and diet quality, while one 26-week trial saw no real change in an overall cardiovascular health score.
Two practical caveats apply. Avocado is calorie-dense, so daily portions should fit your overall calorie budget, and its vitamin K can interact with blood thinners like warfarin — check with your care provider if that applies to you. [1]
Can pregnant women eat avocado?
Yes — avocado is generally considered safe and nutrient-dense during pregnancy.
A 2025 Finnish cohort study of roughly 2,272 mother-infant pairs found mothers who ate any avocado during pregnancy had 43.6% lower odds of their child having a reported food allergy at 12 months, versus non-consumers. The same study found no significant link to other allergic conditions like rhinitis, wheezing, or eczema.
General prenatal nutrition guidance also regards avocado as a good source of folate, potassium, fiber, and healthy fats, often suggesting about half to one avocado a day. The usual latex-allergy caution still applies in pregnancy, same as at any other time. [11]
What are the signs that an avocado has gone bad?
A few signs point to a spoiled avocado. Skin that's deflated, has a dent that won't spring back, or feels mushy and watery goes beyond normal ripeness.
Inside, widespread brown or black spots, or dark stringy streaks through the flesh, are red flags — though a single isolated bruise is fine to just cut away. A sour, rancid, or otherwise off smell or taste is another sign to toss it.
Any visible mold — usually white or gray and fuzzy — means the avocado should be thrown out, no exceptions. [12]
Is avocado a fruit or a vegetable?
Botanically, avocado is a fruit — specifically a single-seeded berry that develops from the flower's ovary. That's a strict biology answer, not how most people use it in the kitchen.
Most people cook and categorize avocado more like a vegetable, savory rather than sweet. The USDA's MyPlate guidance actually places it in the 'vegetable' group for exactly that reason. [13]
How does avocado compare to olive oil nutritionally?
Avocado's fat profile is often compared directly to olive oil — both are dominated by oleic acid, the monounsaturated fat linked to healthier HDL cholesterol and lower cardiovascular risk. Cardiology sources describe whole avocado as an exceptional source of monounsaturated fat, similar in content to olive oil.
The difference is that avocado is a whole food — it also brings fiber, potassium, and other micronutrients that plain olive oil doesn't have. [3]
Found in these products
None of the products in our database currently contain Avocado.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Avocado, Hass, peeled, raw” (Foundation, fdcId 2710824), updated 2026-08-27.
Research reviewed 2026-08-26.
- Avocado Consumption and Risk of Cardiovascular Disease in US Adults | Journal of the American Heart Association
- Hamednia et al., Food Science & Nutrition (2025-07-01)
- The cardiovascular benefits of avocado (2022-04-26)
- Effect of Daily Avocado Intake on Cardiovascular Health Assessed by Life's Essential 8: An Ancillary Study of HAT, a Randomized Controlled Trial | Journal of the American Heart Association
- Effect of Incorporating 1 Avocado Per Day Versus Habitual Diet on Visceral Adiposity: A Randomized Trial | Journal of the American Heart Association
- Cleveland Clinic (2025-08-15)
- Ripening and thermal processing effects on avocado pulp product: A novel approach to physicochemical, fatty acid, and bitterness transformations (2025-05-31)
- Medical News Today — Which fruits can I eat on a keto diet? (2020-12-22)
- FODMAP Everyday — Is Avocado Low FODMAP? (2023-02-14)
- Avocado - allergy information (InformAll: Communicating about Food Allergies - University of Manchester)
- https://pmc.ncbi.nlm.nih.gov/articles/pmid/40055533/
- Healthline Media — 5 Ways to Tell Your Avocado Has Gone Bad (2019-03-26)
- The Nutrition Source - Harvard Chan School (2022-04-15)