1 serving (150 grams) contains 240 calories, 3.0 grams of protein, 22.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
381.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.9 g | 44% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.1 mg | 0% | |
| Total Carbohydrates | 19.0 g | 6% | |
| Dietary Fiber | 15.9 g | 56% | |
| Sugars | 0.3 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 769.8 mg | 16% | |
* 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 Small avocado
Small avocados are nutrient-dense fruits native to Central and South America, commonly associated with Mexican cuisine but now enjoyed worldwide. Known for their creamy texture and mild, nutty flavor, they are a staple in dishes like guacamole, smoothies, and salads. Small avocados, typically a variety such as Hass or Fuerte, are packed with heart-healthy monounsaturated fats, fiber, and essential vitamins such as vitamin K, vitamin E, and vitamin C. A single small avocado (approximately 150 grams) provides around 240 calories, 12 grams of carbohydrates (mostly dietary fiber), 3 grams of protein, and 22 grams of fat. It is also a good source of potassium, delivering roughly 540 mg per fruit, which is more than a medium banana. Despite being calorie-dense, its nutrient profile makes it an excellent choice for balanced, healthy eating.
Health Benefits
- Supports heart health due to high levels of monounsaturated fats, which help reduce bad LDL cholesterol and increase good HDL cholesterol.
- Contributes to healthy digestion with about 10 grams of dietary fiber per small avocado, aiding in bowel regularity and gut health.
- Rich in potassium, offering about 540 mg per small avocado, which helps regulate blood pressure and support nerve and muscle function.
- Provides antioxidant protection from vitamin E and lutein, which contribute to skin health and reduce oxidative stress.
- Supports bone health with its vitamin K content, essential for calcium absorption and bone mineralization.
Dietary Considerations
Selection and Storage
Store unripe avocados at room temperature until they yield to gentle pressure. Once ripe, refrigerate to slow further ripening and consume within 2-3 days. To store cut avocado, sprinkle with lemon juice and cover tightly to prevent browning.
Common Questions About Small avocado Nutrition
Is a small avocado high in protein?
A small avocado contains about 1 gram of protein, which is relatively low compared to other protein sources. However, it provides healthy fats and essential nutrients, making it a great addition to meals for balanced nutrition.
Can I eat a small avocado on a keto diet?
Yes, small avocados are an excellent choice for a keto diet. They contain about 4 grams of carbohydrates per small avocado, with around 3 grams being fiber, leaving only 1 gram of net carbs, making them highly keto-friendly.
What are the health benefits of small avocados?
Small avocados are rich in healthy fats, particularly monounsaturated fats, which support heart health. They also provide vitamins like vitamin K, vitamin E, and folate, as well as potassium, which helps regulate blood pressure and muscle function. Additionally, their high fiber content supports digestive health.
How much avocado should I eat in one serving?
A recommended serving size for a small avocado is about half of the fruit, which typically contains around 100-120 calories, depending on its weight. This portion size fits well within a balanced diet while providing essential nutrients and healthy fats.
How does a small avocado compare to other fruits like bananas in terms of nutrition?
Unlike bananas, which are higher in natural sugars and carbs (about 27 grams of carbs per medium banana), small avocados are low in carbs with only about 4 grams. Avocados are also a better source of healthy fats and have more potassium per serving than bananas, making them a nutrient-dense choice for those looking to reduce sugar intake or follow low-carb diets.
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.
- Health Benefits of Avocados: Nutrition and Dietary ImplicationsNational Center for Biotechnology Information (NCBI)Peer-reviewed research discussing the health benefits, nutritional composition, and functional properties of avocados.
- Avocados and Heart HealthHarvard T.H. Chan School of Public HealthOverview of avocados' role in heart health, focusing on their healthy fats and nutrient profile.
- 2020-2025 Dietary Guidelines for Americans: Fruits and VegetablesU.S. Department of Health and Human Services (HHS)Includes avocados as part of recommended fruit intake for healthy dietary patterns.
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.
