Avocado

Overview

Avocado is a monounsaturated-fat-rich fruit providing oleic acid, fibre, potassium, and fat-soluble-friendly delivery of co-ingested carotenoids when eaten with vegetables [1,2]. Dietary fat supports chylomicron packaging of carotenoids and related absorption pathways [1].

Within the BRAIN Diet framework, avocado functions as a whole-food fat source that improves carotenoid bioavailability from salads and vegetable dishes [2], while contributing fibre and potassium at moderate energy density.

Key Nutritional Highlights

• Monounsaturated-fat matrix supports carotenoid absorption from co-ingested vegetables [1,2].
• Fibre and potassium at moderate energy density (~160–200 kcal per 100 g, cultivar-dependent).
• Whole-food fat source preferable to refined oils when the goal is meal-matrix micronutrient absorption [2].
• Typical portions are much smaller than 100 g; nutrient totals scale with serving size.

Food Context

Synergies

• Pair with carotenoid-rich vegetables for enhanced absorption: chylomicron formation and secretion (Kindel et al., 2010); higher salad carotenoid bioavailability with higher-fat than fat-reduced dressings (Brown et al., 2004).
• Vitamin D (fat-soluble) bioavailability and fortification vehicles (including nonfat beverages) (Tangpricha et al., 2003).

Preparation

• Use as whole fruit: sliced or cubed in salads and bowls, mashed as a spread or dip, or blended into smoothies — the edible flesh is not a cooking oil.
• Avocado oil (pressed/extracted fat) is a different product with a different nutrition profile and uses; see Avocado Oil.

Recipes

3 recipes containing this food

Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil

Salmon Bowl-pistachio-cacao-nibs

A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.

Savoury Greens & Egg Breakfast Skillet

A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	206 kcal	—
Protein	1.8 g	—
Total fat	20.3 g	—
Carbohydrates	8.3 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.6 mg	3.4%
Zinc	0.5 mg	4.2%
Magnesium	32.8 mg	7.8%
Calcium	14.5 mg	1.4%
Potassium	576.4 mg	17%
Folate	128.7 µg	32.2%
Vitamin B6	0.2 mg	9.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Avocado, Hass, peeled, raw, FDC ID 2710824, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 substances in this food

Lutein

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin E (Tocopherols/Tocotrienols)

Lipid-phase antioxidant; protects PUFA (DHA) in membranes

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

[1] Dietary fat supports chylomicron packaging of carotenoids and related absorption pathways. Kindel & Lee 2010. The mechanism of the formation and secretion of chylomicrons

[2] Whole-food fat source preferable to refined oils when the goal is meal-matrix micronutrient absorption. Brown & Ferruzzi 2004. Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection

[3] Neurological, neurodegenerative, and psychiatric disorders represent a serious burden because of their increasing prevalence, risk of disability, and the lack of effective causal/disease-modifying treatments. Tangpricha & Koutkia 2003. Fortification of orange juice with vitamin D: a novel approach for enhancing vitamin D nutritional health