Avocado Nutrition: Fibre, Fats and Portion Ideas

Avocado is often reduced to one label, but it also brings fibre, folate and potassium. Its mild flavour makes it easy to use in toast, salads, wraps and grain bowls.

It is energy-dense, which is not a problem in itself. A half avocado may be plenty when you are also eating nuts, oil, cheese or another rich ingredient in the same meal.

Mash avocado on wholemeal toast and add eggs, tomatoes or beans. Cube it into a salad with chickpeas, or use it in a wrap with chicken, tofu or fish.

Lemon juice, chilli, black pepper and herbs add flavour without needing much salt. If you buy ready-made guacamole, check the label for salt and the percentage of avocado.

The NHS recommends choosing more unsaturated fats, found in foods such as vegetable oils, nuts, seeds and oily fish. Avocado can be one enjoyable part of that picture.

No single food needs to carry your entire diet. Fruit, vegetables, pulses, wholegrains and different protein sources still do important work alongside it.