Is it Healthy to Eat Avocados during Pregnancy?

Last updated on April 5th, 2023 at 03:30 am

5 minutes read.


Image credit: Getty image/ istockphoto

Avocado fruit is one of the best convenient fruit to consume during every stage of pregnancy.

Eating at least half avocado dairy during pregnancy will provide the mother and the fetus with a lot of nutrients such as soluble fiber, healthy fats, minerals, and B vitamins, especially folic acid. 

In addition avocado as a bland fruit, is easy to blend with many diets without any inconvenience of taste or flavor enhancement.   

Have you been wondering if eating avocado fruits is healthy during pregnancy? In this article, you will find out all you need to know in 5 minutes.

Feel free to skip ahead.

Needles to describe what avocados look like. Because I believe you must have seen, touched, and perhaps eaten avocados fruits before asking the question that brings you to this informative article.

However, if you want to know about different types of avocados and which one to choose for your avocado diet, click here to find out

Let’s jump in

Nutritional Value of Avocados

Avocados are packed with nutrients. They provide more than 20 vitamins and minerals, making them ideal during pregnancy.

It is rich in potassium. In fact, it contains more potassium than a banana.

It is rich in vitamins like Vitamin K, Vitamin C, Vitamin E, Vitamin B5, and vitamin B6, including folic acid.  It’s loaded with fiber.

According to the Nutrition Facts search tool:

1 full  avocado (201g) 
Calories  322
NutrientsDaily Value (DV)  %
Total fat  29.5 g38
Saturated fat 4.3g21
Trans fat 0g 
Cholesterol 0g0
Sodium 14.1mg1
Total carbohydrate   17.1g6
Dietary fiber 13.5g48
Total sugar    1.3g3
Protein   4g8
Vitamin C 20.1mg22
Vitamin D   0mcg0
Iron 1.1mg6
Calcium 24.1mg2
Potassium 974.9mg21
Phosphorus 104.5mg8


The percentage daily value (DV) tells you how much a nutrient in a serving of food contributes to a diet.  Generally, you need 2000 calories a day

1  cup, cubes (150g) of avocado containing about 
Calories  240
NutrientsDaily Value (DV)  %
Total fat    22g28
Saturated fat 3.2g16
Trans fat 0g 
Cholesterol 0g0
Sodium 10.5mg0
Total carbohydrate   12.8g4
Dietary fiber 10.1g36
Total sugar    1g2
Protein   3g6
Vitamin C 15mg17
Vitamin D   0mcg0
Iron 0.8mg5
Calcium 18mg1
Potassium 727.5mg15
Phosphorus 78mg6

Is it Healthy to eat Avocados during Pregnancy?

Yes, it’s very healthy to eat and blend avocados with your diet during pregnancy except your doctor says otherwise. When it comes to pregnancy, avocados are considered superfoods.

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Avocados are high in key nutrients such as folate and potassium, both of which are essential for fetal growth and development. Pregnant women are highly advised to consume avocados during the third trimester.

However, according to the Centers for Disease Control, pregnant women and their newborns are much more likely to get a Listeria infection, which is called listeriosis.

Listeria is a bacteria mostly found in the back of avocados. But since nobody eats the skin of avocados, it is important you thoroughly wash and rinse your avocados under running water to avoid cross-contamination with the fresh.

Twelve Vital Benefits of Avocados during Pregnancy

1. High in Folic Acid

It is a known fact that folic acid is extremely vital for the growth and development of your baby’s organs. Lack of required folic acid in your nutrition can cause deformity of the bones of your fetus.

A cup of avocado or one full-size avocado in raw form can provide about 59 mcg of folic acid. What more do you need to get your daily supplement of folic acid during this period?

2. Prevent Anemia

Iron deficiency can trigger anemia in moms to be and this becomes quite serious if left ignored. The good news is that avocados or butter fruit as we call it are good sources of iron. This makes it absolutely healthy and necessary to eat during your pregnancy period.

3. Provide the required soluble fiber for proper Digestion

One of the most common issues which practically every mom is experiencing during their pregnancy period is stomach trouble.

Constipation is one such issue that is extremely common till the end of your pregnancy.

This butter fruit has lots of soluble fiber, which is vital for proper digestion in your system. In fact, butter fruit is a good supplement for ensuring proper bowel movements.

4. Rich in Vitamins

Butter fruits are also loaded with all kinds of vitamins too. Name it and this fruit has it. Be it vitamin K, B6, B1, B2, and C or E, avocados are packed with all the above-mentioned vitamins.

All these nutrients are essential for the healthy growth and development of the fetus. This makes Avocados a must-add to your diet during pregnancy.

5. Fight Nausea and Morning sickness.

Another common symptom during pregnancy is morning sickness which can leave you quite exhausted during those first three months. Avocados are rich in Vitamin C and have been proven to be quite effective in combating that morning sickness in pregnant women.

6. Rich in Calcium

The good news is that avocados are loaded with Calcium. Your requirement for calcium goes up multifold during your conception phase, which makes it a must to have a diet rich in calcium. And a fair amount of the required calcium can be got by consuming avocados every day.

7. Boosts the Development of the Baby’s Brain

A single cup of butter fruit comprises 22 mg of chlorine. This is ideal to provide the much-required boost for the development of your baby’s brain and even nerve development.

8. Provides Relief for Leg Cramps

Leg cramps are yet another common issue that most moms experience during their pregnancy. Avocados are an excellent remedy for leg cramps.

9. Helps to Maintain Sugar and Cholesterol Levels

A 2018 research had proven that everyday consumption of avocado fruits will help to keep sugar and cholesterol levels within limits, especially during pregnancy.

10. Loaded with Minerals

Avocado also contains calcium, niacin, magnesium, and phosphorus all of which are highly advantageous during your pregnancy period.

Magnesium supplementation during pregnancy may be able to reduce fetal growth restriction and pre‐eclampsia and increase birth weight.

11. Increases Absorption of Nutrients

Avocados are extremely helpful in helping your system to absorb all nutrients from other sources also.

12. Excellent Source of Fat

There is no doubt about the fact you need to put on those extra calories during pregnancy as this is vital for the life growing inside you. But it is also important that you need to have good fat.

Avocados are loaded with monounsaturated fats and calories that are actually very healthy for you and the new life growing inside of you.

Check out the Best pregnancy diet (According to the dietitian)

How many Avocados can a pregnant woman eat daily?

Pregnant women can greatly benefit from avocados in various ways. Although rare, overconsumption can lead to a few side effects. Therefore, it is best to consume just half to one fruit a day.

Healthy Avocados Recipe during Pregnancy

For that mommies-to-be who want to satisfy their hunger pangs with avocado recipes, here is what you can enjoy:

1. Avocado Toast

Avocado toast is a healthy, simple, and delicious recipe, and best of all, it’s super easy to make. It makes the perfect addition to any breakfast or an anytime snack.

2. Avocado Chicken Salad with Kale

This yummy salad is highly nutritious. It carries all the health benefits of kale and chicken. You can have it as a mid-day meal, lunch, or dinner.

Just a single serving of butter fruit comprises about 177 calories. And to add them to your diet is also simple – eat them the way it is, makes guacamole, or buy commercially made guacamole.

Add avocados to salads, and bean soups, or make sandwiches.

3. Eat avocados with boiled rice, jollof rice, or beans. Spread on bread for breakfast.

FAQ (frequently asked questions)

Questions you may have in mind.

1. Are avocados healthier than bananas during pregnancy?


In a way yes, because it contains more potassium and low fats. Potassium is essential to keep your heart healthy during pregnancy.

2. Can I Eat Avocado Every Day When I am Pregnant?


Generally, this is very healthy. However, as each pregnant woman’s journey is different, consult your doctor before you eat this fruit every day.

3. Can Avocados Help With my Pregnancy Constipation?


Yes, they can. Because avocados are rich in soluble fiber and low in fats. Soluble fiber is a vital component to prevent constipation. It softens and bulk up feces in your gut hence easy defecation.

4. Can I Lose Weight if I Eat Avocado Regularly During my Pregnancy?

Avocado helps in weight loss due to its low calories and rich nutritional value. However, pregnancy is a tricky time. Foods that usually help lose weight may not be equally effective in pregnancy.


It is no doubt that daily consumption of avocados will benefit you hugely during pregnancy.  On the other hand, do not overconsume because you have enough. You can click here to check out my detailed guide on how to preserve avocados.

Eat at least half an avocado a day and if available, combine it with other fruits and vegetables because your body needs a lot of fruits and vegetables during pregnancy to supply the new life growing inside of you with enough natural nutrients.

But why am I recommending avocado as a super fruit in this article? Simply because this butter fruit contains soluble fiber which prevents constipation.

Low fat, zero cholesterol, and healthy fats may all contribute to helping you maintain a healthy heart and weight loss during pregnancy.

This is quite informative to you, right? I appreciate the time you spend with me. I hope you get value worth your time. I appreciate the time you spend with me. Leave a comment if you like this post. Is there any question you still have as regards eating avocado in pregnancy I didn’t answer here?  Feel free to share with me in the comment below. 



The content provided in living Good Blog is for informational and educational purposes only. It’s not intended to provide medical advice or take the place of such advice or treatment from a personal doctor. All readers/viewers of this content are advised to consult their qualified health professionals regarding specific health questions. Living Good Blog takes no responsibility for possible health consequences of any person(s) reading or following the information in this educational content. Viewers of this content, especially those taking prescription or over-the-counter medication, should consult their physicians before beginning any nutrition, supplement, or lifestyle program


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