Smashed Avocado Nutrition Facts: Calories, Macros & Health Benefits
Summary: Smashed Avocado contains 155 calories, 6.8g protein, 5g carbs, and 12.3g fat per one plate (220g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — one plate (220g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 kcal | 8% |
| Protein | 6.8g | 14% |
| Carbohydrates | 5.0g | 2% |
| Total Fat | 12.3g | 16% |
| Fiber | 3.7g | 13% |
| Sugar | 0.60g | -- |
| Saturated Fat | 2.6g | 13% |
| Cholesterol | 169.0mg | 56% |
| Sodium | 68.0mg | 3% |
| Potassium | 5.5mg | 0% |
| Calcium | 21.0mg | 2% |
| Iron | 327.0mg | 1817% |
| Magnesium | 0.90mg | 0% |
| Zinc | 118.0mg | 1073% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.28mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 66.0mcg | 16% |
| Vitamin E | 1.6mg | 11% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 77.0mg | 6% |
Is Smashed Avocado Good for You?
Smashed Avocado provides 155 calories per one plate (220g) with 6.8g protein, 5g carbohydrates, and 12.3g fat. It is a source of saturated fat (13% dv), cholesterol (56% dv), iron (1817% dv).
Creamy smashed avocado served with perfectly poached eggs, a nutrient-dense breakfast or brunch dish
Key Health Benefits of Smashed Avocado
- Saturated Fat (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (56% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1817% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1073% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.8g protein per serving to support satiety and muscle maintenance.
How to Track Smashed Avocado Nutrition with Gram
Use Gram to log smashed avocado and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in smashed avocado?
Smashed Avocado contains 155 calories per one plate (220g).
How much protein is in smashed avocado?
Smashed Avocado provides 6.8g of protein per one plate (220g).
How many carbs are in smashed avocado?
Smashed Avocado has 5g of carbohydrates per one plate (220g).
Is smashed avocado good for tracking nutrition?
Yes. Smashed Avocado can be logged by calories, macros, and micronutrients in the Gram app.
How should I use smashed avocado in a meal plan?
Use Smashed Avocado as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track smashed avocado and thousands of other foods with the Gram app.