Avocados are a creamy, nutrient-dense fruit loaded with heart-healthy fats, fiber, and micronutrients. They’re a staple in high-quality, performance-driven diets — supporting everything from hormone health to appetite control.
Quick Overview
- Serving size: 100 grams (≈ ½ medium avocado)
- Calories: 160 kcal
- Fat: 14.7g
- Monounsaturated Fat: 9.8g
- Saturated Fat: 2.1g
- Carbohydrates: 8.5g
- Fiber: 6.7g
- Protein: 2.0g
Key Micronutrients:
- Potassium: 485 mg (10% DV)
- Folate: 81 μg (20% DV)
- Vitamin K: 21 μg (26% DV)
- Vitamin C: 8.8 mg (15% DV)
Why Avocados Are So Good for You
Avocados provide a perfect balance of monounsaturated fats and fiber, supporting heart health, hormone balance, and long-lasting satiety.
Health Benefits
- Supports Satiety and Fat Loss
The combo of healthy fats and fiber keeps you fuller for longer, which helps with portion control and snacking less. - Heart-Healthy Fats
Monounsaturated fats can help lower LDL cholesterol and improve cardiovascular health. - Hormone & Brain Support
Healthy fats are essential for hormone production and cognitive function — especially in active individuals. - Nutrient Booster
Avocado enhances the absorption of fat-soluble vitamins (A, D, E, K) from other foods.
How to add Avocado to Your Diet
- Spread on toast or rice cakes
- Add to salads, bowls, or wraps for creaminess and nutrients
- Use in smoothies for a thicker texture and healthy fats
- Make guacamole as a nutrient-rich dip or topping
Tailored Coaching Tip: Avocado is ideal for reverse dieting or maintaining weight loss because it promotes fullness without a carb spike.
Pro Tips
- Store with the pit and a slice of onion to keep guacamole fresh
- Combine with citrus (lime or lemon) to preserve flavor and color
- Try avocado with eggs for a high-fat, high-protein recovery meal
FAQ’s About Avocado
Is avocado good for fat loss?
Yes — despite being high in calories, it helps regulate hunger and supports metabolic health.
Can I eat avocado every day?
Absolutely. Just watch portions, especially if you’re tracking calories closely.
What’s the best way to store cut avocado?
Keep the pit in and seal it airtight, or use citrus juice to slow browning.
Final Thoughts
Avocados are a nutrient powerhouse — combining healthy fats, fiber, and essential vitamins to support your body and performance. They’re versatile, satisfying, and a smart addition to almost any diet.
Need help building meals that actually keep you full? Start coaching with Tailored Coaching Method
