1 serving (50 grams) contains 80 calories, 1.0 grams of protein, 7.3 grams of fat, and 4.3 grams of carbohydrates.
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Nutrition Information
Calories |
379.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16.6 mg | 0% | |
| Total Carbohydrates | 20.2 g | 7% | |
| Dietary Fiber | 15.9 g | 56% | |
| Sugars | 1.6 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.4 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 1149.3 mg | 24% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Avocado mash
Avocado mash is a simple yet nutrient-rich dish made by mashing ripe avocados, often seasoned with ingredients like lime juice, salt, pepper, or herbs. Native to Central and South America, the avocado has been cultivated for thousands of years and is a staple in cuisines such as Mexican and Californian. This superfood has an impressive nutritional profile: it is high in heart-healthy monounsaturated fats, fiber, potassium, and vitamins such as Vitamin K, Vitamin E, and B-vitamins. A single mashed avocado contains roughly 240 calories, 23 grams of fat, and 10 grams of fiber, making it a satiating and versatile option for spreads, dips, or as a topping in various dishes. Its creamy texture and mild flavor allow it to complement a wide range of recipes while providing substantial nutritional benefits.
Health Benefits
- Supports heart health with monounsaturated fats, which are known to reduce LDL cholesterol and increase HDL cholesterol.
- Aids digestion and promotes regularity due to its high fiber content (10 grams per avocado).
- Boosts potassium levels, offering about 975 milligrams per avocado, which helps maintain healthy blood pressure.
- Rich in Vitamin E, an antioxidant that supports skin health and protects cells from oxidative damage.
- Provides B vitamins like folate, essential for brain function and healthy fetal development during pregnancy.
Dietary Considerations
Selection and Storage
Store avocados at room temperature until ripe; refrigerate once mashed to prevent browning by covering tightly with plastic wrap or adding lime juice to slow oxidation.
Common Questions About Avocado mash Nutrition
Is avocado mash high in protein?
Avocado mash is not particularly high in protein. A 100-gram serving typically contains around 2 grams of protein. It is a better source of healthy fats and fiber rather than a significant protein source.
Can I eat avocado mash on a keto diet?
Yes, avocado mash is an excellent choice for a keto diet. It is low in carbohydrates, containing about 2 grams of net carbs per 100 grams, and is rich in healthy monounsaturated fats, which align perfectly with keto dietary guidelines.
What are the health benefits or concerns of eating avocado mash?
Avocado mash is packed with nutrients, including heart-healthy monounsaturated fats, potassium (around 485 mg per 100 grams), and fiber (roughly 6.7 grams per 100 grams). However, it is calorie-dense, with about 160 calories per 100 grams, so portion control is important to avoid excess caloric intake.
What is the recommended portion size for avocado mash?
A typical serving size of avocado mash is about 50-100 grams, which equates to roughly 1/3 to 1/2 of a medium avocado. This portion provides a good balance of healthy fats, fiber, and calories while fitting well into most dietary plans.
How does avocado mash compare to guacamole?
Avocado mash is typically plain, made with just mashed avocado, while guacamole usually contains additional ingredients like lime juice, salt, onions, and herbs. While both are nutritionally similar, guacamole may provide added sodium or calories depending on its preparation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
