Avocado
Heart-healthy monounsaturated fats. Deepen your understanding of nutrition with thoughtful, accessible guides designed to support your wellness journey.
Info
Ingredient name
Avocado
Season
Winter
Short description
Creamy and rich in oleic acid, avocado is the workhorse of any whole-food kitchen — equally at home in a smoothie, on toast, or sliced into a salad.
Nutritive type
FiberFat
Key nutrients
Vitamin COmega 3
Calories per weight
160 kcal / 100g
Nutrition Density
High
Energy type
Steady
Satiety level
High
Best time to consume
Morning
Glycemic index / glycemic impact
15 (low)
Blood sugar effect
Neutral
Digestibility level
Good
Digestive complexity with
Acidic dressings
Gut friendliness
Yes
FODMAP level
Low
Fermentability
No
Bloating risk
Low
Good for (health benefits)
Skin, heart, brain
Hormonal support
Yes
Inflammatory effect
Anti-inflammatory
Key protective compounds
Polyphenols, lutein
Athletic / performance benefits
Recovery
Taste profile
Buttery, mild
Taste good with
Lime, sea salt, olive oil
Best used with (ingredient pairings)
Toast, eggs, grain bowls
Synergy foods
Tomato (lycopene absorption)
Avoid mixing with
Refined sugars
Best preparation methods
Raw
Cooking improves
Nothing — eat raw
Cooking reduces
Healthy fats
Best absorbed with
Vitamin C, lycopene
Absorption blockers
—
Avoid if
Latex allergy
Best storage method
Counter to ripen, fridge once cut
Shelf life
5–7 days ripe
Signs of spoilage
Brown flesh, sour smell
Environmental footprint
High water footprint
Traditional uses
Mesoamerican cuisine
Mood & cognitive effects
CalmSleep
Avocado recipes
Cook with avocado — recipes from our library that make the most of it.