Avocado

Overview

Avocado is a monounsaturated-fat-rich fruit providing oleic acid, fibre and potassium. Its fat helps the body absorb carotenoids from vegetables eaten in the same meal [1].

Within the BRAIN Diet, avocado is a whole-food fat source for salads and mixed dishes, contributing fibre and potassium at moderate energy density.

Key Nutritional Highlights

• Oleic acid is the main fat in the edible flesh.
• Adding avocado to salad or salsa helps the body absorb carotenoids from those vegetables [1].
• Also contributes fibre and potassium at moderate energy density.
• Typical portions are much smaller than 100 g; nutrient totals scale with serving size.

Food Context

Synergies

• Pair with carotenoid-rich vegetables: avocado fruit (and avocado oil in the companion trial) enhanced carotenoid absorption from salsa and salad [1].

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	160 kcal	—
Protein	2 g	—
Total fat	14.7 g	—
Saturated fat	2.1 g	—
Carbohydrates	8.5 g	—
Sugars	0.7 g	—
Fibre	6.7 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Potassium	485 mg	14.3%
Vitamin E	2.1 mg	13.8%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Oleic Acid	9.1 g	—
Beta-Carotene	62 µg	—
Lutein + zeaxanthin	271 µg	—

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, Avocados, raw, all commercial varieties, FDC ID 171705, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-16

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

4 substances in this food

Lutein

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

Oleic Acid (OA, n-9)

Principal dietary monounsaturated fatty acid (18:1 n-9); not synonymous with MUFA or omega-9

K⁺

Potassium

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

Vitamin E (Tocopherols/Tocotrienols)

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

References

[1] Unlu et al. (2005). Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil. Adding avocado fruit or avocado oil to salsa or salad increased human absorption of lycopene, α-carotene, β-carotene and lutein versus the same meals without avocado lipid.