Avocado
A creamy fruit unusually high in monounsaturated fat, potassium, and fiber for something that isn't a nut.
Heart Health
Hormone Balance
Gut Health
Avocados are high in monounsaturated fats, potassium, and fiber. They support cardiovascular health and can help with absorption of fat-soluble nutrients. Add avocado to salads, sandwiches, or blend into smoothies for creaminess.
Avocado
Per
1/2 medium (100g)
Calories
160
Vitamin K
18%
Vitamin A
1%
Vitamin C
11%
Vitamin B12
0%
Vitamin D
0%
Iron
3%
Magnesium
7%
Potassium
10%
Calcium
1%
Fiber
6.7g
Nutrition Highlights
Monounsaturated fat, potassium, fiber, folate
Fuhrman ANDI chart, half
Nutrition Density Score (ANDI Score)
37
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat with the darker green flesh closest to the skin — it carries the highest concentration of carotenoids.
Absorption Boost
Leafy greens or carrots — avocado's fat dramatically increases absorption of carotenoids from other vegetables
Citrus or vinegar — helps prevent browning and adds vitamin C
Use Caution If
You're managing calorie intake closely — avocado is calorie-dense relative to volume
You have a latex allergy — avocado is a common cross-reactive food
Storage
Ripen at room temperature; once cut, store with the pit and lemon juice, wrapped tightly, for 1–2 days.
Biomarkers to Track
Subjective
(Daily)
Satiety and fullness
Skin hydration
Objective
(Quarterly)
Lipid panel (HDL/LDL ratio)
Potassium levels