Avocado vs peanut butter for acne
Avocado scores 100/100 (GLOW) and peanut butter scores 88/100 (GOOD) on SpotBite's Skin Score. Avocado is the safer choice by 12 points, and the gap comes mostly from inflammatory fats.
Where the gap comes from
- Inflammatory fats: Avocado has 1.1 g saturated fat and 0.8 g omega-6, Peanut butter has 3.3 g and 4.4 g.
Evidence: Caperton 2014 double-blind RCT (n=14): one dose of 100% cocoa increased acne lesions by day 4 (study). All 13 sources.
Score breakdown, side by side
| Avocado | Peanut butter | |
|---|---|---|
| Glycemic (of 50) | GL 0.6 −1.2 | GL 0.8 −1.5 |
| Dairy (of 25) | 0 g 0 | 0 g 0 |
| Inflammation (of 25) | 1.1 g sat · 0.8 g ω-6 −3.4 | 3.3 g sat · 4.4 g ω-6 −15.4 |
| Skin Boost (of 25) | 0.1 g ω-3 · medium polyphenols +5.8 | 0 g ω-3 · medium polyphenols +5 |
| Skin Score | 100 · GLOW | 88 · GOOD |
Estimates for a typical serving. Real foods vary by brand and recipe.
Verdict
If you are acne-prone, avocado is the better pick of the two.
Not medical advice. Both scores are for the food on its own. What you eat with it changes the result, and breakouts usually show up 3 to 7 days after a meal. Diet is one factor among many.
See your own pattern
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