Avocado Mash Nutrition Facts: Calories, Macros & Health Benefits
Summary: Avocado Mash contains 160 calories, 2g protein, 8.5g carbs, and 14.7g fat per 3 tablespoons (75g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — 3 tablespoons (75g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 kcal | 8% |
| Protein | 2.0g | 4% |
| Carbohydrates | 8.5g | 3% |
| Total Fat | 14.7g | 19% |
| Fiber | 6.7g | 24% |
| Sugar | 0.66g | -- |
| Saturated Fat | 2.1g | 11% |
| Sodium | 7.0mg | 0% |
| Potassium | 10.0mg | 0% |
| Calcium | 29.0mg | 2% |
| Iron | 485.0mg | 2694% |
| Magnesium | 0.64mg | 0% |
| Zinc | 52.0mg | 473% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.13mcg | 0% |
| Vitamin B6 | 1.7mg | 102% |
| Vitamin B12 | 0.26mcg | 11% |
| Folate | 81.0mcg | 20% |
| Vitamin E | 2.1mg | 14% |
| Phosphorus | 7.0mg | 1% |
Is Avocado Mash Good for You?
Avocado Mash provides 160 calories per 3 tablespoons (75g) with 2g protein, 8.5g carbohydrates, and 14.7g fat. It is a source of saturated fat (11% dv), iron (2694% dv), zinc (473% dv).
Simple mashed avocado flesh, commonly used as a spread on toast, as a baby food, or as a base for guacamole. Rich in healthy monounsaturated fats and potassium.
Key Health Benefits of Avocado Mash
- Saturated Fat (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2694% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (473% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (102% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (11% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Avocado Mash Nutrition with Gram
Use Gram to log avocado mash 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 avocado mash?
Avocado Mash contains 160 calories per 3 tablespoons (75g).
How much protein is in avocado mash?
Avocado Mash provides 2g of protein per 3 tablespoons (75g).
How many carbs are in avocado mash?
Avocado Mash has 8.5g of carbohydrates per 3 tablespoons (75g).
Is avocado mash good for tracking nutrition?
Yes. Avocado Mash can be logged by calories, macros, and micronutrients in the Gram app.
How should I use avocado mash in a meal plan?
Use Avocado Mash 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 avocado mash and thousands of other foods with the Gram app.