Avocado

Food · Fat & Oil · Food, Typed Supps

More potassium per serving than a banana — not the food people expect.

Stage by stage

Intake (Soft, fat-rich texture): Its high fat content makes it easy to digest and helps absorb its own fat-soluble nutrients.
Stomach (Fat digestion begins): Monounsaturated fat digestion begins here.
Small intestine (Potassium & fat absorbed): Potassium and monounsaturated fats are absorbed, along with fibre that slows overall digestion.
Heart & blood vessels (Supports healthy cholesterol pattern): Its fat profile is linked to supporting a healthier balance of blood cholesterol types.

Timing

Any meal; commonly used as a fat source alongside vegetables to improve absorption of fat-soluble vitamins.

Time to effect

Weeks: Regular intake contributes to potassium and healthy fat intake over time.

Allergens

None of the fourteen major allergens. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Keto, Gluten-free. Depends on the product: Low-FODMAP.

Satiety

128 on the satiety index, where white bread is 100 — moderate. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

1.1 kg CO2e and 199 litres of freshwater per kg, matched to "Other fruit" in Poore & Nemecek (2018), Science 360.

Cost band

Mid — roughly £9 per kg, as a band midpoint rather than a price.

Key nutrients

Potassium
Monounsaturated fat
Fiber
Vitamin E

Nutrition per 100g

Calories: 156.1
Protein: 1.6g
Carbohydrate: 2.2g
of which sugars: 0g
Fat: 14.6g
of which saturated: 2.1g
Fibre: 5.9g
Sodium: 8mg

Food vs. supplement

Because potassium supplements are capped low for safety reasons (excess is genuinely risky), whole foods like avocado are actually a more practical way to meaningfully raise potassium intake than a supplement pill.

Kitchen tip

It ripens off the tree, so buying firm and letting it sit on the counter for a few days is more reliable than picking a soft one at the store.

Common myth

“Avocado is too high in fat to eat regularly.” In reality: Its fat is predominantly the monounsaturated type linked to supporting healthy cholesterol patterns, not the type of greatest concern.