FoodScore
0/ 100
Goodfruit· 100 g

Avocado Raw

Avocado Raw scores well at 74/100, primarily due to its healthy fat profile and rich micronutrient content, making it a beneficial addition to most diets.

  • This food scores a 'Good' 74/100, reflecting its strong nutritional value.
  • It contains 20.31g of total fat per 100g, with zero saturated or trans fat.
  • A 100g serving provides 32% of the Daily Value for Folate and 12% for Potassium.
  • As a NOVA class 1 food, it is unprocessed or minimally processed.
  • It has no added sugar, sodium, or cholesterol, contributing to its high score.
  • Scores +12 points above the fruit category average (62/100 across 69 foods).
Fiber
0g
0% of Daily Value
Protein
1.81g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Potassium, Folate)+4
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 74

Avocado Raw achieves a strong FoodScore of 74/100, largely driven by its excellent nutritional composition. A significant bonus of +10 points is awarded for its healthy fat profile, as it contains 20.31g of total fat per 100g with no saturated or trans fats, aligning with dietary recommendations for heart health. Additionally, it receives a +10 point bonus for being a whole food (NOVA class 1), indicating it is unprocessed or minimally processed. This reflects its natural state and lack of industrial processing. The food also earns a +4 bonus for its micronutrient density, specifically for providing 32% of the Daily Value for Folate and 12% for Potassium per 100g. The absence of added sugar, sodium, and cholesterol further contributes to its high score. To achieve an even higher score, the food would need to contain higher amounts of other beneficial micronutrients like Vitamin C or D, or a more significant protein or fiber content, though its current profile is already highly commendable.

Health benefits

What the nutrients in avocado raw actually do for you, grounded in established dietary science.

Supports Heart Health

Avocado is beneficial for heart health primarily due to its favorable fat composition. It contains 20.31g of total fat per 100g, with the majority being monounsaturated and polyunsaturated fats, and importantly, zero grams of saturated or trans fats. Dietary guidelines emphasize reducing saturated and trans fat intake to maintain healthy cholesterol levels and reduce the risk of heart disease. The potassium content, at 576.4mg per 100g (12% DV), also contributes to blood pressure regulation, which is crucial for cardiovascular well-being. Incorporating avocado can be a way to replace less healthy fats in the diet.

Aids in Blood Sugar Management

Avocado can play a supportive role in blood sugar management. It contains no added sugar and has a very low carbohydrate content, which means it has minimal impact on blood glucose levels. The healthy fats present can also help slow down the digestion and absorption of carbohydrates from other foods when consumed as part of a meal, contributing to more stable blood sugar. This makes it a suitable food choice for individuals monitoring their glucose intake, including those with diabetes or prediabetes. While it doesn't provide significant fiber, its fat content contributes to satiety without spiking blood sugar.

Contributes to Fetal Development and Cell Function

Avocado is an excellent source of folate, providing 32% of the Daily Value (DV) per 100g. Folate, a B vitamin, is critical for DNA synthesis and repair, and plays a vital role in cell division and growth. It is especially important for fetal development during pregnancy, helping to prevent neural tube defects. For all adults, adequate folate intake supports red blood cell formation and overall cellular function. Including avocado regularly can help ensure sufficient intake of this essential nutrient, particularly for women of childbearing age.

Promotes Nutrient Absorption

The healthy fats in avocado are crucial for the absorption of fat-soluble vitamins (A, D, E, and K). Many fruits and vegetables are rich in these vitamins, but they require dietary fat to be properly absorbed by the body. By pairing avocado with other nutrient-dense foods, such as leafy greens or carrots, you can enhance the bioavailability of these essential vitamins. This makes avocado a valuable addition to salads and meals, helping to maximize the nutritional impact of your overall diet. It acts as a natural vehicle for better nutrient utilization.

How to eat it

Avocado is a versatile fruit commonly enjoyed in the US diet for its creamy texture and mild flavor. It's often used in savory dishes, adding richness and healthy fats. Common preparations include mashing for guacamole, slicing into salads and sandwiches, or blending into smoothies. A typical serving size is about one-third to half of a medium avocado, which provides a good balance of its beneficial nutrients without excessive calories.

To prevent browning, store cut avocado with the pit in, wrapped tightly in plastic, or sprinkle with citrus juice.
Incorporate sliced avocado into your salads or sandwiches to add healthy fats and a creamy texture.
Blend avocado into smoothies for a rich, smooth consistency and a boost of nutrients without altering the flavor significantly.
Use mashed avocado as a healthy spread on toast instead of butter or cream cheese.
Things to keep in mind

Avocado is generally considered safe for most people when consumed in normal dietary amounts. While rare, some individuals may experience an allergic reaction to avocado, which can manifest as oral allergy syndrome symptoms like itching or swelling of the mouth and throat. People with a latex allergy may also experience cross-reactivity with avocado. Due to its fat content, consuming very large quantities might lead to digestive discomfort in some sensitive individuals, but this is uncommon with typical serving sizes. There are no widely documented significant drug interactions or specific population-based cautions for avocado.

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Reader questions
Is avocado healthy?
Yes, avocado is considered very healthy, scoring 74/100 on FoodScore. It's rich in monounsaturated fats, which are beneficial for heart health, and provides significant amounts of folate and potassium. It also contains no added sugar, sodium, or saturated fat, making it a nutrient-dense choice.
Is avocado good for heart health?
Avocado is excellent for heart health. It contains 20.31g of total fat per 100g, with zero saturated or trans fats, which are known to negatively impact cholesterol levels. Its potassium content also helps with blood pressure regulation, further supporting cardiovascular well-being.
Is avocado ultra-processed?
No, avocado is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates it is consumed in its natural state or with minimal alterations, retaining its inherent nutritional value.
How can I tell if an avocado is ripe?
A ripe avocado will yield slightly to gentle pressure when squeezed. The skin color can also be an indicator; for Hass avocados, a darker, purplish-black color usually means it's ripe. Avoid avocados that are too soft or have sunken spots, as they may be overripe.
What can I use instead of avocado?
If you need an alternative to avocado, the best substitute depends on the recipe. For creaminess in smoothies or dips, Greek yogurt or silken tofu can work. For healthy fats in salads, consider nuts, seeds, or olives. However, no single food perfectly replicates avocado's unique nutrient profile and texture.
Does avocado help with weight loss?
Avocado can be part of a weight management diet. While calorie-dense, its healthy fats contribute to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. It's important to consume it in moderation as part of a balanced diet.
What nutrients are avocados high in?
Avocados are notably high in healthy fats, particularly monounsaturated fats. They are also an excellent source of folate, providing 32% of the DV per 100g, and a good source of potassium, offering 12% of the DV. They also contain magnesium and other beneficial micronutrients.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2710824)Updated 2026-04-20