1 serving (136 grams) contains 227 calories, 3.0 grams of protein, 21.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
395.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.6 g | 46% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8.7 mg | 0% | |
| Total Carbohydrates | 20.9 g | 7% | |
| Dietary Fiber | 16.0 g | 57% | |
| Sugars | 0.3 g | ||
| protein | 5.2 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.4 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 1233.4 mg | 26% | |
* 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 Hass avocado small
The Hass avocado, originally cultivated in California, is one of the most popular avocado varieties worldwide. It has a creamy texture, nutty flavor, and dark, bumpy skin that turns blackish when ripe. Rich in healthy fats, the Hass avocado is celebrated for its high monounsaturated fat content, which supports heart health. A small Hass avocado (approximately 136g) provides about 227 calories, 21g of fat, 3g of protein, and 12g of carbohydrates, of which 9g are dietary fiber. Additionally, it is an excellent source of potassium, vitamin K, vitamin E, folate, and B vitamins, making it a nutrient-dense addition to various cuisines like Mexican, Californian, and Mediterranean diets.
Health Benefits
- Supports heart health with 21g of monounsaturated fats, which can help lower LDL cholesterol levels.
- Improves digestion due to its 9g of dietary fiber, contributing to 36% of the daily recommended intake.
- High potassium content (approximately 485mg) helps maintain healthy blood pressure levels.
- Rich in folate (81mcg), which is essential for DNA synthesis and beneficial for pregnant individuals.
- Contains antioxidants like vitamin E (3mg) that support skin health and reduce oxidative stress.
Dietary Considerations
Selection and Storage
Store unripe avocados at room temperature and allow them to ripen over a few days. Once ripe, refrigerate to extend freshness and use within 2-3 days. To prevent browning after cutting, sprinkle with lemon or lime juice and cover tightly.
Common Questions About Hass avocado small Nutrition
How many calories and nutrients are in a small Hass avocado?
A small Hass avocado (about 150 grams) contains around 240 calories, 3 grams of protein, 21 grams of fat, and 12 grams of carbohydrates (9 grams of this is fiber). It is also rich in potassium, providing 485 mg per serving, and offers vitamins C, E, K, and several B vitamins.
Can I eat Hass avocado on a keto diet?
Yes, Hass avocados are keto-friendly because they are low in net carbs. A small Hass avocado has only about 3 grams of net carbs (total carbohydrates minus fiber) and is high in healthy, monounsaturated fats, making it an excellent choice for a ketogenic diet.
What are the health benefits of eating a small Hass avocado?
Hass avocados are rich in heart-healthy monounsaturated fats, which can help lower bad LDL cholesterol levels. They are also a good source of potassium, which supports healthy blood pressure, and contain antioxidants like lutein, which may promote eye health. The high fiber content also aids in digestion and supports gut health.
What is the recommended serving size for a Hass avocado?
A typical serving size for a Hass avocado is one-third of a fruit, which equals about 50 grams. This portion contains approximately 80 calories, 1 gram of protein, 7 grams of fat, 4 grams of total carbohydrates (3 grams of fiber), and a variety of essential vitamins and minerals.
How does a Hass avocado compare to other types of avocados?
Hass avocados are creamier and richer in flavor compared to other varieties like Florida avocados, which tend to be larger but have a lower fat content. Hass avocados have a higher calorie and fat content, making them better suited for recipes where a creamy texture is desired, such as guacamole or spreads.
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.
