Are avocados good for your health? What the studies really show (and who funds them)
In short: the avocado is a fatty fruit, but mostly good fats (like olive oil), with plenty of fibre and potassium. The largest trial, with one avocado a day for six months, showed neither a loss of belly fat nor weight gain, and only a very modest drop in LDL cholesterol. Large cohorts link eating avocados to less heart disease, especially when they replace butter or processed meat. A good food, then, but not a "superfood": and many studies are funded by the industry.
What an avocado contains
Per 100 g of raw flesh, according to the French Ciqual food composition table:
| Nutrient | Per 100 g |
|---|---|
| Energy | 169 kcal |
| Water | 74 g |
| Fat | 16 g, of which 11.5 g monounsaturated, 2.3 g saturated, 1.5 g polyunsaturated |
| Carbohydrates | 3.1 g, of which 1 g sugars |
| Fibre | 5.2 g |
| Protein | 1.8 g |
| Potassium | 412 mg |
| Folate (vitamin B9) | 79 µg |
| Vitamin E | 2.4 mg |
Two things stand out. First, the avocado is rich in fat, which makes it a high-calorie fruit: almost twice as much as a banana. But these fats are mostly monounsaturated, essentially oleic acid, the one in olive oil. Second, it is low in sugar and rich in fibre, which is rare for a fruit.
What the trials show
One avocado a day for six months
The largest controlled trial, the Habitual Diet and Avocado Trial, followed 1,008 American adults with a large waist circumference (Lichtenstein et al., 2022). Half ate one avocado a day for six months; the other half kept their usual diet. Results:
- no reduction in deep abdominal fat, the study's main outcome;
- no weight gain either, despite the added calories;
- a drop in LDL cholesterol of 2.5 mg/dl, statistically clear but clinically minimal;
- better overall diet quality (8 points out of 100 on a diet quality score).
Level of evidence: large randomised controlled trial. The trial was funded by the Hass Avocado Board, the US industry's promotion body, which also supplied the avocados.
The large cohorts
In two US cohorts of more than 110,000 health professionals followed for 30 years, those who ate at least two servings of avocado a week had 16% less cardiovascular disease and 21% less coronary heart disease than those who almost never ate any (Pacheco et al., 2022). No link was found with stroke. Replacing half a serving a day of butter, margarine, cheese or processed meat with the same amount of avocado was associated with a 16 to 22% lower risk.
Level of evidence: observational studies. They show an association, not a cause: avocado eaters also tend, on average, to have a healthier diet and lifestyle.
Who funds avocado research?
The avocado industry, and in particular the Hass Avocado Board, funds a large share of the studies on this fruit. That is no reason to dismiss them: the 2022 trial was well designed and its authors published a negative main result. But it is a reason to look at the main result rather than the press releases, which mostly highlighted the drop in cholesterol.
Precautions
- Latex allergy: the avocado is one of the foods in the "latex-fruit syndrome", along with banana, kiwi and chestnut. One study found antibodies to avocado in 53% of people allergic to latex, although not all of them have symptoms (Thermo Fisher Scientific, n.d.). If you are allergic to latex, talk to your allergist.
- Calories: a large avocado can exceed 250 kcal. In the 2022 trial, weight did not change, but that is a group average: watch your portions if you are watching your weight.
- Animals: the avocado, and especially its leaves, is toxic to many animals (birds, rabbits, horses, rodents). Dogs are less sensitive, but it is not a treat.
In practice
- Use avocado instead of a saturated fat: on bread instead of butter, in a salad instead of cheese.
- Half an avocado is a reasonable portion.
- Don't count on it to melt belly fat: the strongest trial says no.
For the history, botany, varieties and growing an avocado tree from the stone, see our article on fleurs.be: The avocado tree (Persea americana).
Test yourself
Disclaimer
This article is an information summary. It does not replace the advice of a doctor, dietitian or allergist.
Sources
Informations nutritionnelles. (n.d.). Avocat : valeurs nutritionnelles (based on ANSES's Ciqual 2013 table; in French). https://informationsnutritionnelles.fr/avocat
Lichtenstein, A. H., Kris-Etherton, P. M., Petersen, K. S., et al. (2022). Effect of incorporating 1 avocado per day versus habitual diet on visceral adiposity: A randomized trial. Journal of the American Heart Association, 11(14), e025657. https://doi.org/10.1161/JAHA.122.025657
MDedge. (2022). Avocado a day doesn't shrink belly fat, but helps cholesterol. The Hospitalist. https://blogs.the-hospitalist.org/content/avocado-day-doesnt-shrink-belly-fat-helps-cholesterol
Merck Veterinary Manual. (2024). Avocado toxicosis in animals. https://www.msdvetmanual.com/veterinary/toxicology/food-hazards/avocado-toxicosis-in-animals
Pacheco, L. S., Li, Y., Rimm, E. B., et al. (2022). Avocado consumption and risk of cardiovascular disease in US adults. Journal of the American Heart Association, 11(7), e024014. https://doi.org/10.1161/JAHA.121.024014
Thermo Fisher Scientific. (n.d.). f96 Avocado (Allergen Encyclopedia). https://www.thermofisher.com/phadia/us/en/resources/allergen-encyclopedia/f96.html