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Mashed avocado Calories
Rich in healthy fats, fiber, and potassium
CALORIES
GI
POTASSIUM
FIBER
Mashed avocado Nutrition Facts
Selected: 100 g
160
KCAL / 100G
Carbs
8.5g
· 20%
Protein
2g
· 5%
Fat
14.7g
· 75%
Fiber
6.7g
Mashed avocado Vitamins & Minerals
Vitamins
B5
1.39mg · 28% DV
Folate
81µg · 20% DV
Vitamin K
21µg · 18% DV
B6
0.26mg · 15% DV
Minerals
Potassium ⭐
485mg · 14% DV
Zinc
1mg · 9% DV
Magnesium
29mg · 7% DV
Phosphorus
52mg · 7% DV
Mashed avocado Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mashed avocado Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mashed avocado Contain Allergens?
No known major allergens
Which Diets Is Mashed avocado Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mashed avocado Fat Profile
SATURATED
2.13g
MONOUNSATURATED
9.8g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 15.4:1
Above the ideal 4:1 (15.4:1).
Foods Similar to Mashed avocado
Mashed avocado — Frequently Asked Questions
Is mashed avocado still safe to eat if it turns brown?
Browning on the surface is usually oxidation, not spoilage by itself. If it smells fine and has no mold or sour off-flavor, you can scrape off the top layer and use the rest.
How can I keep mashed avocado from browning so quickly?
Limiting air exposure helps most. A little lemon or lime juice and pressing wrap directly onto the surface can slow oxidation.
How long does mashed avocado keep in the fridge?
For best quality, it is usually best eaten within 1 to 2 days. Mixed-in ingredients like tomato or onion can make it watery and shorten its ideal storage time.
Can mashed avocado be frozen?
Yes, it freezes reasonably well for later use. After thawing, the texture may be softer, so it works best in spreads, dips, or blended dishes.
What foods pair well with mashed avocado for a more balanced meal?
It pairs well with eggs, beans, fish, yogurt-based dishes, or whole grains for a more filling combination. Acidic ingredients and fresh herbs also balance its rich texture.
Is mashed avocado better before or after a workout?
Because it is relatively high in fat, it may feel heavy right before exercise for some people. It often works better a few hours before training or afterward as part of a meal with protein and carbohydrate.
Does eating mashed avocado at night cause weight gain?
Eating it at night does not automatically cause weight gain; overall intake matters more. Still, a large portion late in the evening may feel heavy for people prone to indigestion.
Since mashed avocado has healthy fats, can I eat as much as I want?
Not really. It is a nutritious food, but it is also energy-dense, so portions can add up quickly, especially when eaten with bread, chips, or other toppings.
Who should be cautious with mashed avocado?
People with avocado allergy or latex-fruit syndrome should be careful. Those with kidney conditions requiring potassium restriction should also follow medical advice about portion and frequency.
Is mashed avocado the same as guacamole?
No. Mashed avocado is simply avocado that has been mashed, while guacamole usually includes lime, onion, tomato, herbs, and seasonings, giving it a different flavor and use.
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Nutrition data compiled from USDA FoodData Central and scientific sources.