1 serving (100 grams) contains 160 calories, 2.0 grams of protein, 14.7 grams of fat, and 8.5 grams of carbohydrates.
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Nutrition Information
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
Source of Calories
About Mashed avocado
Mashed avocado is a versatile food made by mashing ripe avocados into a creamy consistency. Native to Central and South America, avocado has been a staple in cuisines such as Mexican (e.g., guacamole) and is now widely used globally in salads, toast toppings, and dips. Avocado is nutrient-dense and high in heart-healthy monounsaturated fats, fiber, potassium, and vitamins such as vitamin K, vitamin E, and several B-vitamins (notably folate). With approximately 160 calories per 100 grams, mashed avocado is a satiating food that provides antioxidants and healthy fats without cholesterol or sodium, making it a popular choice for health-conscious diets.
Health Benefits
- Supports heart health due to its high monounsaturated fat content, which helps reduce LDL cholesterol and increase HDL cholesterol.
- Rich in potassium (485 mg per 100 grams), which helps regulate blood pressure and supports muscle function.
- High in dietary fiber (7 grams per 100 grams), promoting digestive health and aiding in blood sugar regulation.
Dietary Considerations
Selection and Storage
Store mashed avocado in an airtight container with a sprinkle of lemon or lime juice to prevent browning. Refrigerate and consume within 1-2 days.
Common Questions About Mashed avocado Nutrition
Is mashed avocado high in protein?
Mashed avocado is not particularly high in protein. A 100-gram serving contains about 2 grams of protein, making it more of a source of healthy fats and fiber rather than a significant protein source.
Can I eat mashed avocado on a keto diet?
Yes, mashed avocado is an excellent choice for a keto diet. It is low in net carbs, with just about 2 grams of net carbs per 100 grams, and is high in healthy fats, which aligns perfectly with the requirements of a ketogenic diet.
What are the health benefits of mashed avocado?
Mashed avocado offers numerous health benefits. It is rich in heart-healthy monounsaturated fats, provides about 7 grams of fiber per 100 grams to support digestion, and contains vital nutrients like potassium and vitamins E, C, and K, which support overall health and immunity.
How much mashed avocado should I eat in a serving?
A standard serving size of mashed avocado is about 1/2 of a medium avocado, equating to roughly 75 grams. This portion provides around 120 calories, which fits well into most dietary plans, but larger servings should be consumed mindfully due to its caloric density.
How does mashed avocado compare to guacamole?
Mashed avocado is typically just plain avocado without any additional ingredients, while guacamole includes added ingredients like lime juice, salt, and spices. Guacamole often has more complex flavors, but it may also contain added sodium and calories depending on the recipe.
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.
- Avocado Consumption and Risk Factors for Heart DiseaseNational Institutes of Health (NIH) - National Library of MedicinePeer-reviewed study on the impact of avocado intake on cardiovascular health and its key nutrients like monounsaturated fats and fiber.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesGuidelines recommending nutrient-rich foods like avocado for healthy eating patterns and their role in promoting overall health.
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.
