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Avocados are undeniably delicious, but because they’re loaded with fats — and for a long time, fats were viewed as unhealthy — you might be worried that you could overdo it, especially if you’re trying to lose weight. And who could blame you? Avocado is so versatile that you could eat it every day — or even at every meal — in guacamole, on top of a salad, or spread over a piece of toast. So, how much avocado is too much? We spoke with a registered dietitian to find out.
What Are the Health Benefits of Eating Avocado?
Numerous, because unlike fried foods or ice cream, avocados are a good fat. “Avocados are a really great source of unsaturated fats, which are the fats that can benefit cholesterol and are just really heart healthy,” Sammi Haber Brondo, MS, RD, CDN, author of The Essential Vegetable Cookbook: Simple and Satisfying Ways to Eat More Veggies, told POPSUGAR. However, avocados aren’t the only source of these healthy fats — nor should they be the only one in your diet. “It’s always a good thing to get these unsaturated fats from other sources, too,” Haber Brondo explained. “You can find them in foods like olive oil, nuts, nut butters, seeds, fish, etc.”
Of course, when you do choose avocado, you’ll get more than just a helping of healthy fats. Avocados are also high in potassium, a nutrient that’s often missing from people’s diets, and they’re rich in fiber, which helps keep you full between meals. Research suggests that adults who eat avocados consume more nutrients and may even maintain a healthier weight.
Can You Eat Too Much Avocado?
Too much of anything is never good for you, and the same applies to avocado. “In general, a quarter to half of an avocado is a good serving size,” Haber Brondo explained. “That said, there’s never really a reason to be super strict in serving sizes, because everyone is different and your hunger levels are going to a be different every day.” She added that it’s also perfectly fine to eat avocado a few times a day, though she still recommends mixing things up with other sources of healthy fats.
Just be aware that fats are more calorie dense than proteins or carbohydrates — each gram of fat contains nine calories, compared to four calories for protein or carbs. “So, if you eat a lot of avocados, the calories will add up, and if you’re trying to lose weight, that of course will have an effect,” Haber Brondo said. Like most things, it’s all about balance.