Avocados are rich in fiber and heart-healthy fats. They are a popular addition to many eating plans, including the Mediterranean, DASH, and low-carb diets.
you can Enjoy avocado any time of the day And still get health benefits. No studies indicate the best time of day to eat avocado to maximize its health benefits. However, some preliminary studies suggest that eating avocados at certain times of the day may have unique benefits.
A small 2019 study found that Replace some carbs at breakfast with avocado Promotes satiety and helps people feel full for longer periods of time. The study also found that levels of peptide YY (PYY) – a hormone that supports satiety – were higher in people who ate avocado for breakfast.
The researchers also noted that participants’ blood flow and blood sugar levels were improved after eating avocado for breakfast compared to participants who ate a standard diet. More research is needed to verify these findings.
A small, older study found that eating avocado at lunch helped people who were overweight without any other health conditions feel more satisfied after finishing their meal. This satiety also helped them avoid snacking for five hours afterward. Blood sugar levels were also consistently higher in participants after lunch.
Adding avocado to your sandwich, soup or salad can be beneficial Help curb snack cravings between meals.
A 2025 study found that when people ate avocado at night, they ate Triglyceride levels slightly lower Earlier breakfast than other late night snacks. Then, three hours after breakfast, they had significantly lower triglyceride levels.
These findings support what is known as the “second meal effect,” which posits that your previous meal can impact how your body processes the next meal.
Study participants ate their avocado between 8 p.m. and 9 p.m., then fasted for 12 hours overnight before having breakfast.
There is also some evidence that eating avocado at night may improve sleep. Another 2025 study found that eating one avocado a day for six months improved sleep duration and quality.
Avocados are some of the most nutritious and filling fruits available. One avocado (200 grams) provides:
- Calories: 322 kcal
- Protein: 4 grams (grams)
- total fat: 29.5 grams (of which 23.3 grams are mono- and polyunsaturated fat)
- Carbohydrates: 17.1 g
- Fiber: 13.5 grams, or 48% of the Daily Value (DV)
- Vitamin K: 42.2 micrograms (mcg), or 35% of the DV
- Vitamin E: 4.2 mg, or 28% of the DV
- vitamin C: 20 mg, or 22% of the DV
- Potassium: 975 milligrams (mg), or 20% of the DV
Avocado offers many health benefits. Research shows that eating avocados regularly may have benefits. Reduce Your Risk for Heart Disease And may help reduce type 2 diabetes and cholesterol. Eating avocado can boost eye health and increase skin elasticity and firmness.
Avocado is a mild-flavored, creamy fruit that goes well with any meal. You can eat them as a snack, add them to salads and grain bowls, or mash them to make delicious spreads. Here are some simple ways to enjoy avocado any time of day:
- To make: Roughly smash avocado on whole-grain toast Avocado Toast
- Cut avocado into cubes and place it on salad to fill topping
- Break it up and add it to your sandwich instead of mayonnaise
- Slice it and serve with eggs
- Mix it with onions, tomatoes and herbs to make guacamole
- Add avocado to smoothies for extra creaminess
- Fill avocado halves with chicken or tuna salad
- Use it as a topper for soup or chili
