Avocado

100 g of avocado is 160 kcal and mainly feeds your heart, gut and immune.

PER 100 G AS BOUGHT · 160 KCAL

The portion is the serving PeakPie's healthy kitchen standard allows for this ingredient (half an avocado).

What it feeds

Heart12 of 100
Monounsaturated Fat: 40%of a day’s target in this portion.
Gut9 of 100
Fiber: 21%of a day’s target in this portion.
Immune9 of 100
Copper: 21%of a day’s target in this portion.
Kidneys9 of 100
Potassium: 16%of a day’s target in this portion.
Lungs7 of 100
Vitamin C: 12%of a day’s target in this portion.
Skin7 of 100
Vitamin C: 12%of a day’s target in this portion.
Bones6 of 100
Vitamin K: 20%of a day’s target in this portion.
Liver6 of 100
Folate (B9): 20%of a day’s target in this portion.
Brain5 of 100
Folate (B9): 20%of a day’s target in this portion.
Muscles5 of 100
Potassium: 16%of a day’s target in this portion.
Eyes4 of 100
Zinc: 7%of a day’s target in this portion.

The score is what this one portion would do for the organ on an otherwise empty day, against PeakPie’s daily targets for an adult aged 19 to 50 (protein at 70 kg). Your own targets in the app follow your age, sex, weight and activity.

What’s in 100 g

NUTRIENT	AMOUNT	OF A DAY
Monounsaturated Fat	~10g	40%
Fiber	6.7g	21%
Copper	0.2mg	21%
Folate (B9)	81 mcg DFE	20%
Vitamin K	21mcg	20%
B6	0.3mg	20%
Potassium	485mg	16%
Vitamin E	2.1mg	14%
Vitamin C	10mg	12%
Omega-3 ALA	0.1g	8%
Magnesium	29mg	8%

Watch out

Saturated fat2.1g · 11% of the UK reference intake
Salt0g · <1% of the UK reference intake

What may be claimed

Avocado is a source of Copper, Folate (B9), Monounsaturated Fat, Potassium, B6, Vitamin K. These are the authorised wordings from the GB Nutrition and Health Claims Register for those nutrients, the only health claims anyone may make about this food.

Copper

Copper contributes to normal function of the immune system.
Copper contributes to maintenance of normal connective tissues.
Copper contributes to normal iron transport in the body.

A trace mineral that helps immune cells mature, moves iron around the body, and cross-links the collagen in connective tissue.

Folate (B9)

Folate contributes to normal psychological function.
Folate contributes to the normal function of the immune system.
Folate contributes to normal blood formation.
Folate contributes to normal homocysteine metabolism.
Folate contributes to a reduction of tiredness and fatigue.

The B vitamin behind DNA synthesis and cell division — every fast-renewing tissue, from blood to gut lining, leans on it.

Monounsaturated Fat

Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. The claim may be used only for food high in unsaturated fatty acids.

The Mediterranean diet's signature fat — oleic acid, liquid at room temperature. Used in place of saturated fat it lowers LDL (bad) cholesterol while keeping protective HDL up.

Potassium

More foods for your heart

ALL FOODS FOR YOUR HEART →

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