Avocado

We evaluated 76 human studies on Avocado, including 37 randomised controlled trials and 8 meta-analyses or systematic reviews; the controlled studies include 8,241 participants in total. As of 23 October 2026.

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1. What Is Avocado? Occurrence, Origin and Forms

The avocado is the fruit of the avocado tree (Persea americana) in the laurel family. It is eaten raw and processed into oil, purée and extracts. In human studies it is examined as part of meals, as an oil or as an extract.

The tree grows in tropical and subtropical regions and is cultivated in many parts of the world today. In studies the fruit is part of the diet or is taken as an oil or an extract.

The fruit is harvested; the flesh is eaten fresh or pressed into oil, and extracts can be obtained from the flesh, the peel and the seed. Studies examine fresh fruit flesh, avocado oil and extracts, including dried powder.

Forms and Preparations Studied

• Fresh fruit flesh
• Avocado oil
• Extract from the fruit flesh
• Extract from peel and seed
• Dried powder

Not covered on this page:

• Combination products such as avocado-soy unsaponifiables, in which avocado is only one ingredient among others
• Leaves and bark of the avocado tree
• Other laurel family plants such as bay laurel or cinnamon
• Preparations with further ingredients such as guacamole

2. What Does Avocado Do? Results by Area

How to read the table: counted are human studies whose results concern the area. “High” means at least one meta-analysis and two controlled studies showing improvement, or at least three controlled studies of which three quarters show improvement, with at least 300 participants in total. “Moderate” means at least two controlled studies showing improvement, as a majority, or one meta-analysis alongside controlled studies. “Low” means one controlled study showing improvement. Where an area has no controlled study, the strength of evidence is at most “low” (result “reviews only” or “observational data only”). Everything else is “unclear”. A study counts as showing improvement when at least half of its outcomes in this area improved. Reviews of combination products do not count as meta-analyses; results that only describe side effects or shares of users do not count as an effect. The same study is counted only once.

3. What the Studies Show in Detail

Avocado and Blood Lipids: Human Studies

Total and LDL cholesterol fell in several meta-analyses compared with a diet without avocado 4510; another found only a small reduction in total cholesterol, and for LDL only with an elevated baseline value 8. In a feeding study, one avocado per day lowered LDL more than a diet with the same fatty acid mixture from oils 38. In the large HAT study, total and LDL cholesterol fell only slightly compared with the usual diet 15, and the number of LDL particles decreased 18. For triglycerides, the findings are mixed: one meta-analysis 4 and one feeding study in which avocado replaced solid fats and sugar 40 found a reduction, while other meta-analyses found no confirmed difference 810. The evidence is high, but the results are mixed, and many studies tested the exchange of avocado for other fat sources, so part of the effect may be attributable to the changed rest of the diet. Almost always fresh fruit flesh was studied; controlled blood lipid studies with avocado oil are still pending.

Further studies in this area: 11 12 15 17 18 27 35 36 37 38 40 43 48 52 54 61 63 69 73 74

Avocado, Digestion and Gut Microbiome: Human Studies

In adults with overweight, a daily avocado changed the gut flora in several controlled studies 21223639; bacteria that break down fiber increased 223639. The diversity of gut bacteria rose compared with a diet without avocado 2122. Acetate and other short-chain fatty acids in the stool rose 222339, but in one study they also rose with a comparison diet containing the same amount of oleic acid and fiber 39. Bile acids in the stool were lower with avocado 2239. A review supports these findings on the gut microbiota and on fecal metabolites 11. Fresh Hass fruit flesh was studied, usually about one avocado per day against the usual or calorie-matched diet without avocado; the PATH study was co-funded by the Hass Avocado Board 23. The metabolic pathways of the gut bacteria did not differ between the groups in the HAT study 21.

Further studies in this area: 65 67 70 71

Avocado, Cardiovascular and Metabolic Health: Human Studies

With daily consumption over months, most cardiovascular and metabolic values remained unchanged; favorable differences appeared mainly directly after a meal. When avocado replaced part of the carbohydrates in breakfast, blood sugar and insulin rose less afterward than after the control meal, and vascular function turned out more favorably 43. With avocado added to a hamburger, the vascular constriction that the hamburger alone triggered did not occur 52. Blood pressure remained without a difference from the control with daily consumption 202640. Vascular function and vascular stiffness 2526, liver fat and liver values 1550, as well as insulin sensitivity 2831 also remained unchanged. A powder from unripe avocado did not change sugar utilization 34. C-reactive protein, an inflammation marker, fell in one study compared with the control group 31, but not in the large HAT study 15. The evidence for a benefit is low: most of the many randomized studies found no difference with daily consumption; fresh fruit flesh was mostly tested.

Further studies in this area: 20 25 26 28 31 34 35 36 40 42 43 46 47 48 50 52 53 55 56 66 69 72 73 74 76

Avocado, Body Weight and Body Composition: Human Studies

For body weight and body composition, there is predominantly no association with the consumption of avocado fruit flesh: several controlled studies found no differences in body weight, body mass index, body fat percentage and visceral fat 3815202431. Waist circumference also remained without a difference 2449; in adolescents, only the ratio of waist to hip circumference decreased with more avocado 49. In the PATH study, the ratio of visceral fat to subcutaneous fat decreased with one avocado per day compared with a calorie-matched meal without avocado 28. The Hass Avocado Board funded this study; the large HAT study found no difference in visceral fat 15. One review names advantages for weight loss and visceral fat 11; a meta-analysis of controlled studies, by contrast, found no difference in body weight 3. The evidence for a benefit is low; most data concern fresh fruit flesh, while extracts, oil and dried powder are hardly studied for this area.

Further studies in this area: 24 28 31 36 49 61 64 69 75

Avocado, Satiety and Appetite: Human Studies

When a whole avocado replaced part of the carbohydrates in breakfast, hunger afterward was more strongly suppressed and satiety was greater than after a low-fat meal of the same energy; the satiety hormones PYY and GLP-1 increased more 42. When half an avocado was eaten in addition to lunch, participants were more satisfied and had less desire to eat; however, this meal also contained more energy, which may explain the difference 46. In the same study, the satiety hormone GLP-1 was lower after this meal 45. However, the strength of evidence is low: these are four randomized controlled studies with a total of 134 participants, mostly adults with overweight, and the findings are mixed. Only fresh fruit flesh was studied; for avocado oil, extracts, or dried powder, no controlled data are available in this area.

Avocado and Skin: Human Studies

In a randomized pilot study with healthy women with overweight, with one avocado daily, forehead skin firmness increased compared with usual diet; elasticity increased only compared with baseline 41. For skin moisture, pigmentation, sebum, and UVB resistance, the same study showed no difference from continued usual diet 41. The strength of evidence is unclear because only a single small study exists; a larger replication, including at other skin sites, is still pending. Only fresh fruit flesh was studied; for avocado oil, extracts, or dried powder, no controlled findings are available in this area.

Avocado: Further Outcomes in Studies

In the PATH study, a daily meal with avocado improved accuracy in an attention test compared with a meal without avocado 3233. In the large HAT study, by contrast, one avocado daily did not change cognitive performance 19, nor did a single avocado meal 44. In older adults, memory improved with avocado as in the comparison group with potato or chickpeas 51. In the HAT study, the overall score for cardiovascular health remained unchanged, while the subscores for sleep and blood lipids improved compared with usual diet 17. In families that received plenty of avocado, the adults moved more than in comparison families with little avocado 20. In a randomized study on gastric ulcers, the mucosa healed better when an aqueous extract from the avocado pit was added to standard treatment; antibodies against Helicobacter pylori also decreased more 30.

Further studies in this area: 32 36 44 50 51 54 57 58 59 60 61 62 63 64 68 69 72

4. How Is Avocado Dosed? Preparation, Dose and Duration in Studies

The studies used predominantly fresh avocado fruit flesh, mostly as a daily avocado in addition to the usual diet or as an isocaloric meal. Preparations were tested less often: a powder from unripe avocado 34, fruit flesh in capsules 47 and an aqueous extract from the avocado seed in gastric ulcers 30.

5. Is Avocado Safe? Side Effects in Studies

No serious adverse effects were reported in the studies. Avocatin B, a fat substance obtained from the avocado, was well tolerated in a safety study in humans, without dose-limiting toxicity 72. In a study with plenty of avocado for whole families, there were no unfavourable changes in BMI or blood pressure 20.

6. What Remains Open: Limits of the Evidence

• Many studies tested the exchange of avocado for other fat sources, so that part of the effect may be attributable to the changed rest of the diet.
• Several studies were co-funded by the Hass Avocado Board, an association of the avocado industry; their findings need independent replication 2326283344.
• Preparations such as seed extract or powder from unripe avocado have only been tested in individual studies; larger replications are still pending 3034.
• The positive marker findings for cardiovascular and metabolic outcomes are isolated; whether they translate into clinical endpoints is open.
• Satiety and skin have only been investigated in a few small studies 414246.

7. Bottom Line: What Is Established About Avocado

In controlled studies, the avocado was tested primarily as fresh fruit flesh, usually one fruit per day. The most consistent change was in the gut flora: the diversity of gut bacteria increased 2122, and acetate in the stool rose 2239. Total and LDL cholesterol fell in several meta-analyses 4510. In a feeding study, one avocado per day lowered LDL more than a diet with the same fatty acid mixture from oils 38. Blood pressure, blood sugar, liver values and vascular function remained without a difference from the usual diet with daily consumption over months 15252650. For body weight and body composition, there was predominantly no effect 3815202431. The evidence is high for blood lipids and gut flora; for cardiovascular health, weight and satiety, it is low for a benefit. Many studies tested the exchange against other fat sources, and some were manufacturer-funded.