Avocados are a nutritious food that can be part of a well-balanced, whole-food diet. While it is not a low calorie food, it can be a part of any weight loss plan when consumed in moderation.
Avocados are a unique and delicious fruit. Most people consider avocados to be a healthy food choice since they’re rich in nutrients and healthy fats.
Some people also believe the healthy fats in avocados are perfect for weight loss. However, others fear these fats may cause weight gain.
This article explores whether avocados can help you manage your weight, with information on nutrition and tips for using them.
Avocados are a great source of several vitamins, minerals, healthy fats, and fiber. A 3.5-ounce (100-gram) serving, which is about half an avocado, contains around
This serving also contains:
Avocados also contain a fair amount of niacin, riboflavin, copper, magnesium, manganese, and antioxidants.
Furthermore, avocados are low in carbs and a great source of fiber. A 100 g serving contains under 9 grams of carbs, around seven of which come from fiber.
Unlike most other fruits, avocados are relatively high in fat — about 15% by weight.
Unlike other fruits, avocados are very high in fat. Avocados contain mostly monounsaturated fat, plus a small amount of saturated fat and polyunsaturated fat.
Most of that monounsaturated fat is oleic acid, the same fatty acid found in olives and olive oil. Research highlights oleic acid’s potential health benefits, including decreased inflammation and a lower risk of developing heart disease.
A 2020 review also suggests a diet containing meals rich in oleic acid may help reduce abdominal fat and central obesity.
According to the
A 2019 study tested the effects of one avocado daily on circulating, oxidized LDL cholesterol levels in adults with overweight and obesity.
It found that daily avocado consumption decreased oxidized LDL cholesterol. The researchers associated this with a reduction in small LDL particles.
Foods that are high in fat or fiber can help you feel fuller and more satisfied after eating. This can mean you end up going longer between meals, potentially eating fewer calories overall.
Avocados are high in both fat and fiber, meaning they should have a strong effect on feelings of fullness.
A 2019 study tested how eating a breakfast that included avocado affected appetite and feelings of satiety in people with overweight and obesity.
People who ate a whole avocado with their breakfast felt more satisfied and less hungry than those who ate a breakfast providing the same number of calories but with less fat and fiber.
These properties may make avocados a valuable tool when it comes to appetite regulation and weight loss.
A 2023 Iranian study associates a higher intake of fruits, vegetables, and dairy products with a lower likelihood of overweight or obesity in adults. However, the researchers suggest more studies are necessary.
In a 2024 study, researchers found that diets incorporating one daily avocado tended to have a higher quality diet with more potassium and fiber.
Another 2024 study of 1,008 adults with abdominal obesity found that consuming one avocado daily led to greater adherence with the Dietary Guidelines for Americans.
Some people may feel reluctant to eat avocados because they are high in calories. However, research shows this fruit can fit well into a balanced, nutritious diet, which may help with weight management.
A 2019 study of adults with overweight or obesity looked at whether eating one avocado daily for 3 months changed the distribution of abdominal fat and insulin sensitivity compared to an avocado-free diet with the same number of calories.
People who consumed avocado daily lost abdominal fat, while those who did not consume avocado experienced no change in abdominal fat. Consuming avocados had no significant effect on insulin sensitivity.
A
- body weight
- body mass index (BMI)
- body fat percentage
- body fat deep in the abdomen
However, increased avocado consumption also did not lead to weight gain. The authors conclude that more research is necessary.
Because avocados are relatively high in fat, they are also high in calories. For example, 3.5 ounces (100 g) of strawberries contain
The composition of your diet is
There is no reason to be concerned that avocados are fattening if you eat them in moderation as part of a nutrient-dense diet based on whole foods.
Avocados are nutrient-dense and rich in fiber and healthy fats, which may help reduce inflammation and your risk of heart disease.
Limited evidence suggests that eating avocados can help you feel more satisfied after eating and may help prevent weight gain. They may even help improve weight loss, though research on this is limited.