Avocado
A creamy fruit with an unusual nutrient profile — high in fat, but mostly monounsaturated fat, alongside substantial fibre and potassium.
What Avocados Provide
Avocados are unlike most fruits in that the majority of their calories come from fat. That fat is predominantly monounsaturated — the same type found in olive oil — and avocados also provide generous amounts of fibre, potassium, folate, vitamin K, and vitamin E. Because they are energy-dense, portion size matters more than it does for most fruits.
Nutrition Highlights
Monounsaturated Fat
Half a medium avocado provides about 10 g of monounsaturated fat. Diets in which monounsaturated fat replaces saturated fat are associated with favourable blood cholesterol profiles.
Fibre
Roughly 7 g of fibre in half an avocado — one of the highest fibre contents of any fruit. This may support digestive health and help with feelings of fullness.
Potassium
Half an avocado supplies about 485 mg of potassium, more than a medium banana by weight. Potassium contributes to normal muscle and nerve function.
Vitamin K, Folate, and Vitamin E
Avocados provide vitamin K (about 21 µg), folate (about 81 µg), and vitamin E (about 2 mg). Vitamin K is involved in blood clotting and bone health, while vitamin E is an antioxidant nutrient.
How to Include Avocados in a Balanced Diet
- Sliced onto wholegrain toast with a squeeze of lemon.
- Diced into salads, grain bowls, or wraps.
- Blended into smoothies for creaminess without dairy.
- Mashed as a substitute for mayonnaise or butter in sandwiches.
- Used in guacamole with tomato, onion, and coriander.
Who Might Want to Watch Portions
Avocados are calorie-dense: half a medium avocado is around 160 kcal. People managing their weight may prefer to measure portions rather than eat a whole avocado at once. Because avocados are high in vitamin K, people taking blood-thinning medication such as warfarin should keep their intake consistent and discuss changes with their doctor.