Smashed Avocado Nutrition Facts: Calories, Macros & Health Benefits
Summary: Smashed Avocado contains 175 calories, 3.5g protein, 9g carbs, and 15g fat per one cup (150g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 175 kcal | 9% |
| Protein | 3.5g | 7% |
| Carbohydrates | 9.0g | 3% |
| Total Fat | 15.0g | 19% |
| Fiber | 4.5g | 16% |
| Sugar | 2.5g | -- |
| Saturated Fat | 4.0g | 20% |
| Cholesterol | 10.0mg | 3% |
| Sodium | 220.0mg | 10% |
| Potassium | 7.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 420.0mg | 2333% |
| Magnesium | 0.70mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 55.0mcg | 14% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Smashed Avocado Good for You?
Smashed Avocado provides 175 calories per one cup (150g) with 3.5g protein, 9g carbohydrates, and 15g fat. It is a source of saturated fat (20% dv), sodium (10% dv), iron (2333% dv).
Creamy smashed avocado topped with salty feta and sweet-tart pomegranate seeds, often served on toast or as a brunch side
Key Health Benefits of Smashed Avocado
- Saturated Fat (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2333% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
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 175 calories per one cup (150g).
How much protein is in smashed avocado?
Smashed Avocado provides 3.5g of protein per one cup (150g).
How many carbs are in smashed avocado?
Smashed Avocado has 9g of carbohydrates per one cup (150g).
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.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track smashed avocado and thousands of other foods with the Gram app.