Are Avocados Better Than Eggs in Nutrition & Benefits?

Rohit Panwar

Finding it hard to pick between Eggs vs Avocado? As a nutritionist, I often guide people into making the right food choices, so let me help resolve this debate. 

Eggs and avocado are both nutritional powerhouses but of different kinds. To understand which is better, we need to delve deeper into egg vs avocado nutrition and benefits. 

Eggs Vs Avocado: A Tale of Two Superfoods

Let’s begin with a brief comparative analysis of eggs and avocado:






1-2 eggs








0.36 g*


4.26 g*


4.76 g*


7.35 g*


6.3 g*


1 g*


 0 g*


3.35 g*




Very Good


















Very Good


Very Good


Very Good


Very Good




Very Good




Very good


Very Good



*Source: USDA; Quantity defined is per serving (1 large egg & 50g avocado)  

Difference in the Taste & Texture of Avocado and Eggs

Let’s begin with the basics. Avocado boasts a velvety texture and a subtly rich, buttery taste. It gets its creamy consistency from the fats it contains. 

The flavor is unique and blending in mild nuttiness with a hint of earthiness.

The taste of eggs is quite bland and yet delicate. The yolk is delicious and velvety providing a umami undertone. The texture of eggs can vary with the way it’s cooked from soft to almost spongy. 

What Amount of Eggs vs Avocado Can Be Consumed in a Day?

Research suggests that consuming up to 2 eggs a day can be good for mildly active individuals with no health concerns. 

However, if you are worried about the cholesterol content, I would recommend limiting the consumption of yolks.

For avocado, generally consuming about half to one avocado a day is a balanced approach. However, you should consider your targeted calorie intake before adding anything new to your diet.

Better Option for Low Calorie Diet: Eggs or Avocado?

If you’re aiming for a low-calorie diet, eggs, especially egg whites are a better option compared to avocados. 

On the other hand, avocados, while rich in healthy fats and nutrients, are more calorie-dense. A medium-sized avocado can contain around 240 calories. So moderation is crucial for those on a low-calorie diet.

Source of Calories in Eggs (Approx):

  • Fat: 60-63% 
  • Protein: 34-37%
  • Carbohydrates: Less than 1%

Source of Calories in Avocado (Approx):

  • Fat: 77-80% 
  • Carbohydrates: 8-9% 
  • Protein: 2%

Eggs or Avocado: More Suited For Low Carb Diets 

Both eggs and avocados can be added to low carb diets. Eggs are exceptionally low in carbohydrates, with less than 1 gram of carbs per egg. 

Eggs are also rich in high-quality protein and healthy fats, making them an ideal choice for those aiming to minimize carb intake.

Although avocados do have more carbs when compared to eggs, it’s still relatively low when compared to many foods. 

In a low-carb diet, avocados can provide essential nutrients, such as good fats and fiber. 

How Does the Fat Content of Eggs and Avocado Vary?

The fat content of eggs and avocados differs significantly in terms of type and quantity.

Eggs are relatively low in fat, with the majority of their fat content found in the yolk. In a large egg, around 30% is saturated fat and the rest is unsaturated or good fat. 

Avocados are notably higher in fat, but the majority of these fats are healthy fats. A medium-sized avocado has more than 80% unsaturated fat that is considered good for your heart. 

In talking about fats, let’s not forget about cholesterol. While avocado contains none, one single egg yolk can contribute more than 60% cholesterol to the daily recommended value. 

Comparing the Quality & Quantity of Protein in Eggs and Avocado

Eggs are definitely the superior choice when it comes to quality as well as quantity. 

Egg protein is complete and contains all essential amino acids. The protein in eggs is also highly bioavailable which means it is absorbed and utilised well by the body.

Avocados are not as significant as the protein content in eggs. Avocados are valued more for their healthy fats, and other essential nutrients like fiber, vitamins, and minerals.

Which is A Good Source of Fiber: Avocado or Eggs?

While eggs contain no fiber, avocado is a good source. The majority of this fiber is insoluble, and helps to add bulk to the stool. This fiber also contributes to feelings of fullness.

So, if you’re looking to boost your fiber intake, incorporating avocados into your diet is a more effective choice compared to eggs.

eggs vs avocado - nutritional facts

More Nutrient Dense & Diverse : Eggs or Avocado

Both eggs and avocados are nutrient-dense foods, but they offer different profiles of essential nutrients.

 Eggs contain significant amounts of vitamins B2 (riboflavin), B12, and D, as well as minerals like selenium and choline, important for various bodily functions including metabolism and brain health.

Avocados provide a diverse range of nutrients, including vitamins E, K, C, and various B vitamins. They also contain potassium, which plays a role in blood pressure regulation. 

Therefore, in terms of diversity, avocados offer a more varied spectrum, including healthy fats, vitamins, and minerals.

Eggs or Avocado – Which One’s More Suitable For Diabetics?

Both eggs and avocados can be suitable for individuals with diabetes because of their low Glycemic index (GI). It measures how quickly a food with carbs increases your blood sugar.  

Eggs are low in carbohydrate food and including eggs in a diabetic diet can contribute to satiety and help maintain stable blood sugar levels.

Avocados have a low net carbohydrate content and high fiber content. This means that the carbs in avocados get absorbed slowly and do not cause a spike in blood glucose level.

Best Time of The Day to Consume Eggs Vs Avocado?

Although you can eat eggs at any time during the day, I generally recommend them for breakfast. 

With an impressive quantity of protein and essential nutrients, they help to kickstart the day and keep you feeling satisfied.

Avocados too can be consumed at any time. Including avocado in meals like lunch or dinner can contribute to satiety due to its nutrient density. However, be mindful of portion sizes,because of their high calorie density.

The Planet Friendly Option: Eggs or Avocado?

Eggs and avocados both have their own sustainability considerations when talking about environmental impact. 

Eggs obtained from pasture-raised or free-range chickens, can be relatively sustainable. They reduce the environmental impact associated with large-scale industrial egg production.

Avocado production has come under fire for issues such as deforestation and water usage. Transportation is another major concern

Therefore, choose avocados that are sourced locally or sustainably or from regions where production practices adhere to environmentally friendly standards.

Eggs Vs Avocado: Which one Can Be Included in a Vegetarian & Vegan Diet?

Eggs are generally not included in vegetarian diets unless you fall in the category of ovo-vegetarians. And they most certainly are not vegan. 

Avocados are naturally plant-based and can be included in both vegetarian and vegan diets.

Eggs or AVocado, The Better Food For Maintaining Bones and Teeth. 

Eggs and avocados offer unique nutritional contributions for supporting bones and teeth.

Eggs are rich in vitamin D and calcium, essential nutrients for bone and oral health. 

Avocados provide essential nutrients such as vitamin K, which is vital for bone mineralization and maintaining bone density. Additionally, they contain the mineral magnesium, which aids in structural development of bones.

Which is More Easily Digested: Eggs or Avocado? 

Eggs are known for their high-quality protein making them easily digestible for most people. The proteins in eggs are readily broken down in the stomach during digestion.

Avocados, being rich in healthy fats and dietary fiber, may take slightly longer to digest. Overall, both egg or avocado are unlikely to cause digestive issues.

More Suited For People With Allergies- Eggs or Avocado 

Avocados are generally a safer option compared to eggs. Egg allergies are quite common and can cause allergic reactions ranging from mild to severe. 

Proteins in egg whites and yolks are the primary triggers for these allergies.

On the other hand, allergies to avocados are rare. However, if you are new to any food, I always recommend starting out with half the usual serving size. 

Eggs Vs Avocado: Which Can Be Put to More Uses?

The incredibly versatile eggs can be prepared in numerous ways, including boiling, frying, scrambling, baking, and more. 

They are an important ingredient in baking, creating dishes like cakes and cookies, and they can be the star of your savory meals, such as omelets or frittatas. 

Avocados, while not as adaptable as eggs in terms of cooking methods, offer versatility in both sweet and savory dishes. They are a popular addition to salads, sandwiches, and wraps.

 Avocado’s creamy texture makes it an excellent substitute for butter or mayonnaise in certain recipes, and it can be used to create dips, spreads, or even desserts.

Eggs or Avocado, Which is Better in Terms of Availability and Affordability

Eggs are generally widely available and tend to be affordable, making them a staple in many diets around the world. 

While avocados have become more popular globally, they may be more expensive in regions where they are not locally grown or during off season. 

In conclusion, both avocados and eggs offer unique nutritional benefits. The choice depends on your preferences, dietary goals, and considerations such as taste, texture, and availability.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.