Avocado mashed

Snack

Item Rating: 86/100

1 serving (100 grams) contains 160 calories, 2.0 grams of protein, 14.7 grams of fat, and 8.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		381.0
% Daily Value*
Total Fat		35 g	44%
	Saturated Fat	5 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16.7 mg	0%
Total Carbohydrates		20.2 g	7%
	Dietary Fiber	16.0 g	57%
	Sugars	1.7 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		28.6 mg	2%
Iron		1.4 mg	7%
Potassium		1154.8 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 315 cal (75.9%)

Protein: 19 cal (4.6%)

Carbs: 80 cal (19.5%)

About Avocado mashed

Avocado mashed is a simple dish made from ripe avocados, often blended or mashed to a smooth or chunky texture. Originating in Central and South America, avocados have been a staple of cuisines like Mexican and Californian fare for centuries. This preparation showcases avocados’ creamy texture and rich nutritional value. Avocados are an excellent source of healthy fats, primarily monounsaturated fatty acids, which support heart health. They are also packed with fiber, vitamins E and K, and potassium. A single serving (approximately 100g) provides around 160 calories and is cholesterol-free, making it a healthy addition to a balanced diet.

Health Benefits

• Rich in monounsaturated fats, which promote heart health and can help reduce LDL cholesterol levels.
• Packed with potassium, an essential mineral that supports healthy blood pressure and muscle function.
• Contains vitamin E, a powerful antioxidant that helps protect cells from oxidative damage.
• High in dietary fiber, aiding in digestion and supporting gut health.
• Provides vitamin K essential for bone health and proper blood clotting.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, paleo, gluten-free, low-carb, mediterranean

Not suitable for: Low-fat diets (due to high-fat content)

Selection and Storage

Store mashed avocado in an airtight container in the refrigerator and consume within 2 days to prevent oxidation. Adding a squeeze of lemon juice can help delay browning.

Common Questions About Avocado mashed Nutrition

Is avocado mashed high in protein?

Mashed avocado is not particularly high in protein, as a half-cup serving contains about 2 grams of protein. It is better known for its healthy fats and fiber content rather than as a significant protein source.

Can I eat avocado mashed on a keto diet?

Yes, mashed avocado fits well into a keto diet due to its high fat content and very low net carbs. A half-cup of mashed avocado has about 12 grams of fat and only 2 grams of net carbs, making it an excellent choice for maintaining ketosis.

What are the health benefits or concerns of eating avocado mashed?

Mashed avocado is packed with heart-healthy monounsaturated fats, fiber, potassium, and vitamins like vitamin E and B vitamins. However, it is calorie-dense, containing around 120 calories per half-cup, so portion control is important for those monitoring their calorie intake.

What is the recommended serving size for avocado mashed?

A typical serving size for mashed avocado is about 2 tablespoons (approximately 50 grams), which contains around 80 calories, 7 grams of fat, and 1 gram of fiber. Adjust portion size based on your dietary needs and caloric goals.

How does mashed avocado compare to other spreads like hummus or guacamole?

Compared to hummus, mashed avocado has fewer carbohydrates but more healthy fats. Unlike guacamole, mashed avocado doesn't contain added ingredients like lime juice or seasoning, making it less flavorful but more versatile as a base spread.

Data Sources & Scientific References