Fact checkedFact Checked

This article is reviewed by a team of registered dietitians and medical doctors with extensive, practical clinical and public health experience.

Is Avocado Good For Weight Loss? Healthy Ways To Eat Avocado 2023

Pete Martin

Updated on - Written by
Medically reviewed by Kathy Shattler, MS, RDN

is avocado good for weight loss
It tastes delicious, but do avocados help you lose weight?

When trying to shed those extra pounds, you might wonder if an avocado good for weight loss? Avocados have gained a reputation as a superfood in recent years due to their numerous health benefits and delicious taste. These low-sugar fruits are packed with monounsaturated fats, which have been proven to lower cholesterol, help fight off hunger, and even reduce stomach fat,[1] making them a potential ally in your weight loss journey.

Incorporating avocados into your daily diet can contribute to a well-rounded weight loss plan. Still, it’s essential to remember that they are relatively high in calories compared to other fruits. The key to enjoying the benefits of avocados while staying on track with your weight loss goals lies in moderation and creative ways to include them in your meals.

With a mindful approach and delicious recipes, you can enjoy the goodness of avocados to support your weight loss goals.

Does Avocado Help You Lose Weight?

Avocados can be a great addition to your weight loss journey as they contain healthy fats, vitamins, and minerals that support overall well-being. Additionally, these healthy fats can keep you full for longer, aiding in weight management. However, their relatively high-calorie content means that portion control is advised.

Avocado Nutrition Facts

Avocado is a popular and nutritious food with many health benefits. In this section, we’ll discuss the nutritional facts of avocados and how they can contribute to your weight loss journey.


Regarding calories in avocados, they can vary depending on their size. However, for a typical medium-sized avocado, expect around 240 calories.[2] Remember that eating in moderation is key when incorporating avocados into your weight loss plan.

Healthy Fat

Are avocados fattening? Well, avocados are known for their high-fat content, but don’t be alarmed! Most fats found in avocados are healthy monounsaturated fats,[3] which can help improve your heart health and lower bad cholesterol levels. In a medium avocado, about 15 grams[2] of the total 22 grams of fat are monounsaturated fats. Regarding how many avocados a day you can eat, consider the portion size as the high-fat content can be calorie-dense.


You’ll be pleased to know that avocados are relatively low in carbohydrates. A medium-sized avocado contains approximately 13 grams of carbs,[2] most of which come from fiber. This benefits weight loss, as fiber helps maintain healthy digestion and keeps you full for longer periods.

Vitamins And Minerals

The avocado is a delicious fruit and a powerhouse of various essential vitamins and minerals. Some notable nutrients found in avocados include:

  • Potassium plays a vital role in maintaining healthy blood pressure and supporting heart health. Avocados contain more potassium than bananas, providing around 364 mg[4] per medium fruit.
  • Magnesium: This mineral is essential for various bodily functions such as muscle relaxation and maintaining bone health. Avocados provide about 39.4 mg[5] of magnesium in a medium-sized fruit.
  • Folate: Folate contributes to the production of red blood cells and DNA synthesis, making it especially important during pregnancy. A medium avocado contains about 120 mcg[6] of folate.

How Avocados Can Help You Lose Weight

Monounsaturated Fat

Avocados are a fantastic source of monounsaturated fat, a type of healthy fat that can actually aid in your weight loss journey. Monounsaturated fats are heart-healthy and can help lower bad cholesterol levels, making them a great addition to your diet.

Incorporating healthy fats like those found in avocados can help you feel more satisfied and full, leading to less overeating and better portion control. When paired with a balanced diet, a high-quality source of fat like avocados can be a crucial part of your weight loss journey.


One of the key aspects of weight loss is finding foods that can help you feel full without consuming excessive calories. Avocado can play a role in this, as its high-fat content and a considerable amount of fiber contribute to feelings of satiety.[7] According to a study published in the Nutrition Journal,[8] participants who consumed half an avocado with their lunch reported a 40% decrease in their appetite for hours afterward.

Including avocados in your meals will not only help you feel more satisfied, but the fiber in avocados also aids digestion and supports a healthy gastrointestinal system.

Metabolic Syndrome

Metabolic syndrome comprises a group of conditions, such as high blood pressure, high blood sugar, and obesity, that can increase your risk of heart disease and diabetes. One of the studies[9] funded by the Avocado Board suggested that avocados may help manage risk factors that can lead to metabolic syndrome.

The healthy fats, fiber, and abundant nutrients found in avocados make them excellent food for managing your blood sugar and supporting overall metabolic health. Adding avocados to your diet can contribute to your body’s ability to prevent and manage the conditions that contribute to metabolic syndrome.

Abdominal Fat

Carrying extra weight around your abdomen can lead to various health issues. Research[1] has shown that a diet rich in monounsaturated fats, like those found in avocados, may help reduce abdominal fat. When incorporated into a healthy, balanced diet, consuming avocados can assist you in losing stubborn belly fat and maintaining a healthy body weight.

Remember, the key to a successful weight loss journey is incorporating various nutrient-dense foods, like avocados, into your meal plan while staying mindful of portion sizes and maintaining an active lifestyle.

Other Health Benefits Of Avocados

Apart from being a great addition to your weight loss journey, avocados offer several other health benefits that make them nutritious for your diet.

Heart Health

Avocados can be highly beneficial for your heart health. They contain a significant amount of potassium, which helps regulate blood pressure and reduce heart disease risk. Moreover, avocados are packed with heart-healthy monounsaturated fats that can help lower cholesterol levels. These fruits are also a great source of folate, a vital nutrient that plays a key role in maintaining a healthy heart.

Diabetes Management

If you have diabetes or are at risk of developing it, avocados can be a valuable part of your diet. Their low carbohydrate content, combined with high fiber, helps regulate blood sugar levels and improve insulin sensitivity. 

Inflammation Reduction

Inflammation is a natural response to injuries, infections, or stress, but chronic inflammation can lead to various health issues. The nutrients in avocados, such as magnesium, may help reduce inflammation in the body. Magnesium[10] is crucial for proper muscle and nerve function; a deficiency can cause inflammation. By incorporating avocados into your diet, you can give your body the essential nutrients it needs to fight inflammation and promote overall health.

Ways To Eat Avocado For Weight Loss

Avocado-Based Dressing

Avocado makes a great base for a delicious and healthy salad dressing. By swapping out your traditional salad dressing for an avocado-based option, you can reduce the number of unhealthy fats you consume and still benefit from the oleic acid found in avocados. 


Adding avocado to your smoothies is another excellent way to incorporate this nutrient-dense food into your diet while managing your weight. The healthy fats in avocados can help prevent weight gain and satisfy your hunger, making smoothies one of the best breakfast ideas for weight loss.

Nutrient-Dense Meal

Incorporating avocado into your meals is a simple way to ensure you eat nutrient-dense foods promoting weight loss. For example, is avocado with egg good for weight loss? They are a popular choice, and in moderation, they can support your weight loss goals. It will provide your body with essential nutrients like fiber and healthy fats that help you feel fuller for longer periods of time, which can assist in preventing overeating. 

Remember, while avocados can be an excellent addition to a weight loss diet, consuming them in moderation is essential due to their caloric content. Pairing them with other wholesome ingredients, like lean proteins and vegetables, can help create a balanced and delicious eating experience for your weight loss journey. Other supplementation, such as best greens powder, can also provide the nutrients needed while controlling your calories.

The Takeaway

Avocados are a great addition to your weight loss journey as they contain healthy fats, vitamins, and minerals that support overall well-being. Additionally, these healthy fats can keep you full for longer, aiding in weight management.

Rich in vitamins, avocados provide essential nutrients to support your body during the weight loss process. They are an excellent source of vitamin C, which contributes to immune system function, and vitamin K, which plays a crucial role in blood clotting.

You’ll also find useful amounts of vitamin E in avocados, which act as antioxidants, protecting your cells from damage. Alongside these vitamins, avocados contain essential minerals like potassium, magnesium, and calcium, all supporting bone and muscle health.

By including avocados in your weight loss plan, you’re enjoying delicious, nutritious food and ensuring that you’re providing your body with essential nutrients to promote overall health during your journey.

+ 10 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

  1. DiNicolantonio, J.J. and O’Keefe, J.H. (2022). Monounsaturated Fat vs Saturated Fat: Effects on Cardio-Metabolic Health and Obesity. Missouri medicine, [online] 119(1), pp.69–73. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9312452/
  2. The Nutrition Source. (2022). Avocados. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/avocados/.
  3. www.heart.org. (2017). Monounsaturated Fat. [online] Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats
  4. ‌fenneld (2021). 10 Foods That Are High in Potassium. [online] Cleveland Clinic. Available at: https://health.clevelandclinic.org/10-foods-that-are-high-in-potassium/
  5. ‌Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171706/nutrients ‌
  6. Dreher, M.L. and Davenport, A.J. (2013). Hass Avocado Composition and Potential Health Effects. Critical Reviews in Food Science and Nutrition, [online] 53(7), pp.738–750. doi:https://doi.org/10.1080/10408398.2011.556759.
  7. ‌Zhu, L., Huang, Y., Edirisinghe, I., Park, E. and Burton-Freeman, B. (2019). Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients, [online] 11(5), p.952. doi:https://doi.org/10.3390/nu11050952.
  8. ‌Wien, M., Haddad, E., Oda, K. and Sabaté, J. (2013). A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal, [online] 12(1). doi:https://doi.org/10.1186/1475-2891-12-155.
  9. ‌Tabeshpour, J., Razavi, B.M. and Hosseinzadeh, H. (2017). Effects of Avocado (Persea americana)on Metabolic Syndrome: A Comprehensive Systematic Review. Phytotherapy Research, [online] 31(6), pp.819–837. doi:https://doi.org/10.1002/ptr.5805.
  10. ‌Nih.gov. (2013). Office of Dietary Supplements – Magnesium. [online] Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ ‌
Pete Martin

Medically reviewed by:

Kathy Shattler

Pete is a Level 3 qualified Personal Trainer, with a Diploma in "Nutrition and Wellness" from the University of Aberdeen. He believes firmly in the importance of a holistic approach to healthy living. He is a keen reader, amateur boxer (very amateur, he hastens to add!) and practises Transcendental Meditation.

Medically reviewed by:

Kathy Shattler

Harvard Health Publishing

Database from Health Information and Medical Information

Harvard Medical School
Go to source

Trusted Source

Database From Cleveland Clinic Foundation

Go to source

Trusted Source

Database From U.S. Department of Health & Human Services

Governmental Authority
Go to source


Database from World Health Organization

Go to source

Neurology Journals

American Academy of Neurology Journals

American Academy of Neurology
Go to source


United Nations Global Compact
Go to source

Trusted Source

Database From National Institute for Occupational Safety & Health

U.S. Department of Health & Human Services
Go to source

Trusted Source

Database from U.S. National Library of Medicine

U.S. Federal Government
Go to source

Trusted Source

Database From Department of Health and Human Services

Governmental Authority
Go to source

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
Go to source

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement