Table of ContentsView AllTable of ContentsProtein AmountIs It a Complete Protein?Pairing AvocadoOther Nutrients
Table of ContentsView All
View All
Table of Contents
Protein Amount
Is It a Complete Protein?
Pairing Avocado
Other Nutrients
Avocados are widely considered to be both delicious and nutritious. But how do they stack up when it comes to yourdaily protein needs? Avocados do contain protein, but you’d have to eat a lot to hit recommended nutritional goals, and they are high in calories.
This article discusses the protein provided inavocadosand how to include them part of a healthy daily diet.
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How Much Protein Is in Avocado?
Avocados provide important nutrients, but when it comes to protein, they are not champs. Because they are high in calories from carbohydrates and fat, they are not a great source when you’re looking for efficient ways to get adequate protein into your diet.
The U.S. Department of Agriculture (USDA) recommends between 34 and 56 grams of protein a day for the average adult male and 34 to 46 grams of protein a day for the average adult female.
Here’s a look at the estimated grams (g) of protein in various-sized servings of avocado, along with the estimated calorie count:
Protein and Calories in Avocado ServingsServing sizeProteinCalories1 avocado (200 g)4.02 g32050 g serving (2 ounces)1 g601 cup cubed3 g2401 cup pureed4.6 g3681 cup sliced2.92 g234Avocados vary widely in size and weight, so take that into account when calculating your portions and nutrients. For reference, there are 28 grams in 1 ounce.Does Avocado Provide a Complete Protein?Avocado is a source of complete protein.A completeproteincontains all nine of the essential amino acids that your body does not produce on its own and must get from food. These amino acids are:HistidineIsoleucineLeucinLysineMethioninePhenylalanineThreonineTryptophanValineAmino acidsare the building blocks of protein. Protein is integral to many of your body’s functions, including your immune system, muscle growth, and regulation of mood, hunger, and sleep.How Can I Pair Protein Foods With Avocado?While avocado can be a great addition to a nutritious diet, think about pairing it with high-protein foods to hit your recommended protein intake. Here are some food combination ideas to help you do that:Tuna steak or tuna salad with diced avocadoChili with avocado as a side or toppingMixed salad containing avocado, topped with lean meat or fish, and a sprinkle of chopped nutsAvocado toast with smoked or fresh salmon slicesAvocado toast topped with smashed chickpeas seasoned with lemon and herbsTortilla topped with cubed avocado and poached eggTortilla with beans and cubed avocado, topped with shredded cheeseChicken salad with avocado chunksShrimp drizzled with lime and topped with sliced avocadoSalad with chopped chicken, crumbled bacon, and avocado chunksCasserole layered with lean ground beef, corn tortillas, shredded cheese, marinara sauce, and topped with sliced avocadoOther Nutrients in AvocadoAvocados are good sources of important vitamins and minerals. A 50 gram serving, which is about one-third of a medium-sized avocado, delivers the following percentage of daily value (DV) you need, based on a 2,000-calorie-a-day diet:Potassium: 6% DVCopper: 10% DVFolate: 10% DVVitamin K: 10% DVVitamin B5: 15% DVAvocado also contains iron, vitamin C, vitamin E, thiamin, riboflavin, niacin, phosphorus, magnesium, zinc, and manganese. They are high inunsaturated fats, including oleic acid, which are associated withcardiovascular health.In addition, avocado is a good source of fiber, with about 3 grams of fiber per 50 gram serving, which is about 11% DV.A Word From VerywellAvocados may not be high in protein, but they are a great source of fat that is considered good for your heart. Their creamy texture can increase satisfaction, making meals more enjoyable.—KARINA TOLENTINO, RD, MEDICAL REVIEW BOARDSummaryAvocados are a healthy food that contain many nutrients and good fat, but they are not an efficient choice when it comes to getting enough protein in your diet, and they are high in calories. Think about pairing avocado with other foods that are high in protein, like lean meat, fish, eggs, nuts, and beans to reach your daily protein goals.
Avocados vary widely in size and weight, so take that into account when calculating your portions and nutrients. For reference, there are 28 grams in 1 ounce.
Does Avocado Provide a Complete Protein?
Avocado is a source of complete protein.A completeproteincontains all nine of the essential amino acids that your body does not produce on its own and must get from food. These amino acids are:
Amino acidsare the building blocks of protein. Protein is integral to many of your body’s functions, including your immune system, muscle growth, and regulation of mood, hunger, and sleep.
How Can I Pair Protein Foods With Avocado?
While avocado can be a great addition to a nutritious diet, think about pairing it with high-protein foods to hit your recommended protein intake. Here are some food combination ideas to help you do that:
Other Nutrients in Avocado
Avocados are good sources of important vitamins and minerals. A 50 gram serving, which is about one-third of a medium-sized avocado, delivers the following percentage of daily value (DV) you need, based on a 2,000-calorie-a-day diet:
Avocado also contains iron, vitamin C, vitamin E, thiamin, riboflavin, niacin, phosphorus, magnesium, zinc, and manganese. They are high inunsaturated fats, including oleic acid, which are associated withcardiovascular health.
In addition, avocado is a good source of fiber, with about 3 grams of fiber per 50 gram serving, which is about 11% DV.
A Word From VerywellAvocados may not be high in protein, but they are a great source of fat that is considered good for your heart. Their creamy texture can increase satisfaction, making meals more enjoyable.—KARINA TOLENTINO, RD, MEDICAL REVIEW BOARD
A Word From Verywell
Avocados may not be high in protein, but they are a great source of fat that is considered good for your heart. Their creamy texture can increase satisfaction, making meals more enjoyable.—KARINA TOLENTINO, RD, MEDICAL REVIEW BOARD
Avocados may not be high in protein, but they are a great source of fat that is considered good for your heart. Their creamy texture can increase satisfaction, making meals more enjoyable.
—KARINA TOLENTINO, RD, MEDICAL REVIEW BOARD
Summary
Avocados are a healthy food that contain many nutrients and good fat, but they are not an efficient choice when it comes to getting enough protein in your diet, and they are high in calories. Think about pairing avocado with other foods that are high in protein, like lean meat, fish, eggs, nuts, and beans to reach your daily protein goals.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Department of Agriculture.Dietary guidelines for Americans 2020-2025.Department of Agriculture.Avocados, raw, all commercial varieties.MedlinePlus.Amino acids.Shramko VS, Polonskaya YV, Kashtanova EV, Stakhneva EM, Ragino YI.The short overview on the relevance of fatty acids for human cardiovascular disorders.Biomolecules. 2020;10(8):1127. doi:10.3390/biom10081127
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Department of Agriculture.Dietary guidelines for Americans 2020-2025.Department of Agriculture.Avocados, raw, all commercial varieties.MedlinePlus.Amino acids.Shramko VS, Polonskaya YV, Kashtanova EV, Stakhneva EM, Ragino YI.The short overview on the relevance of fatty acids for human cardiovascular disorders.Biomolecules. 2020;10(8):1127. doi:10.3390/biom10081127
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Department of Agriculture.Dietary guidelines for Americans 2020-2025.Department of Agriculture.Avocados, raw, all commercial varieties.MedlinePlus.Amino acids.Shramko VS, Polonskaya YV, Kashtanova EV, Stakhneva EM, Ragino YI.The short overview on the relevance of fatty acids for human cardiovascular disorders.Biomolecules. 2020;10(8):1127. doi:10.3390/biom10081127
Department of Agriculture.Dietary guidelines for Americans 2020-2025.
Department of Agriculture.Avocados, raw, all commercial varieties.
MedlinePlus.Amino acids.
Shramko VS, Polonskaya YV, Kashtanova EV, Stakhneva EM, Ragino YI.The short overview on the relevance of fatty acids for human cardiovascular disorders.Biomolecules. 2020;10(8):1127. doi:10.3390/biom10081127
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