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 Smashed avocado
Smashed avocado is a simple dish made by mashing ripe avocados and seasoning them with ingredients like salt, pepper, lime juice, or herbs. Although its origins trace back to Mesoamerican cultures, it has gained widespread popularity globally, especially in Western cuisines, as a topping for toast or as part of salads and bowls. Avocados are nutrient-dense fruits rich in healthy monounsaturated fats, along with essential vitamins such as Vitamin K (26% DV per avocado), folate, Vitamin E, and potassium. They are a high-calorie but highly nutritious food, ideal for energy and supporting overall well-being.
Health Benefits
- Rich in monounsaturated fats, which are heart-healthy and can help lower bad cholesterol (LDL).
- High in potassium (485 mg per 100 g), supporting muscle function and blood pressure regulation.
- Contains lutein and zeaxanthin, antioxidants that support eye health and reduce the risk of macular degeneration.
Dietary Considerations
Selection and Storage
Store unripe avocados at room temperature to ripen; once ripe, keep them in the refrigerator for up to 2-3 days to slow spoilage. To prevent browning after mashing, add lime or lemon juice and cover tightly.
Common Questions About Smashed avocado Nutrition
Is smashed avocado high in protein?
Smashed avocado is not high in protein; a 100-gram serving contains approximately 2 grams of protein. However, it is an excellent source of healthy fats and fiber, making it a nutrient-dense choice for meals.
Can I eat smashed avocado on a keto diet?
Yes, smashed avocado is an ideal choice for a keto diet. It is high in heart-healthy monounsaturated fats with minimal carbohydrates—only about 2 grams of net carbs per 100 grams—making it keto-friendly.
What are the health benefits or concerns of smashed avocado?
Smashed avocado offers numerous health benefits, including support for heart health due to its monounsaturated fat content, high fiber for digestion, and essential nutrients like vitamin K, folate, and potassium. However, it's calorie-dense, with 160 calories per 100 grams, so portion sizes should be monitored for weight management.
How much smashed avocado should I eat per serving?
A standard serving size of smashed avocado is about half an avocado, which equates to roughly 75 grams and contains about 120 calories. This portion provides important nutrients without excessive calories and fats, fitting well into a balanced diet.
How does smashed avocado compare to guacamole?
Smashed avocado is plain mashed avocado, while guacamole often includes added ingredients like lime juice, salt, garlic, onions, and spices. Guacamole can be higher in sodium and caloric content depending on its recipe, whereas smashed avocado is simpler and easier to customize for specific dietary needs.
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.
