Key Takeaways

  • Avocados are rich in fiber, healthy fats, and nutrients like potassium and folate.
  • Their fiber and antioxidants may support gut health and lower heart disease risk factors.
  • Avocados may also aid healthy weight management and work well in both sweet and savory dishes.

Avocados are high in several important nutrients.

Here is the nutrition breakdown for a 7-ounce (201-gram) avocado:

  • Calories: 322
  • Fat: 30 grams (g)
  • Protein: 4 g
  • Carbs: 17 g
  • Fiber: 14 g
  • Vitamin C: 22% of the daily value (DV)
  • Vitamin E: 28% of… Show more

Avocados are high in fiber, providing about 14 g in each one. That’s nearly half of the DV for this important nutrient.

Getting enough fiber in your diet is essential for digestive health, partly because it promotes the growth of healthy… Show more

Regularly consuming nutrient-dense foods, such as avocados, could help protect against heart disease.

The vitamins, minerals, healthy fats, and fiber in avocados all help keep the cardiovascular system healthy.

Study findings … Show more

In addition to vitamins, minerals, healthy fats, and fiber, avocados are packed with bioactive compounds, including carotenoids, vitamin C, vitamin E, and phenolic compounds.

Terminology

Bioactive compoundsare highly nutritious compounds found in plants and other foods in small amounts. They are thought to have a range of health benefits and are being studied for their use in certain diseases.

A small study of 45 people found that eating an avocado a day increased blood levels of the carotenoid lutein compared with a typical Western diet without avocados.

What’s more, a greater dietary intake and higher blood levels of antioxidants, like vitamin C and carotenoids, have been associated with better cognitive function in certain adults, improved heart health, and more.

Although multiple factors influence a person’s weight, following a nutritious, balanced diet is perhaps most important for reaching and maintaining a healthy body weight, which is critical for disease prevention.

Although avocados… Show more

During pregnancy and breastfeeding, nutrient requirements increase significantly.

During pregnancy:

In addition to being highly nutritious, avocados can be used in a number of recipes, both sweet and savory. This makes them a smart ingredient to have on hand.

Here are some ideas for how to include more avocado into your diet:

  • Use avocado in… Show more
Check out a recipe roundup7 Nourishing Avocado Recipes

Avocados contain an impressive amount of nutrients and are especially rich in fiber, B6, vitamin C, potassium, vitamin E, folate, and copper.

Eating avocados regularly may benefit health in several ways, including protecting against heart disease, improving overall diet quality, improving satiety, and promoting gut health.

Plus, they’re versatile and delicious.

Need help figuring out how to incorporate avocados into your routine? Consider talking with a healthcare professional, such as a registered dietitian or primary care doctor.