How many calories are in 1 cup of mashed avocado?

January 13, 2026 •

3 min read

According to the USDA, a cup of pureed avocado, which is the same as mashed, has about 368 to 384 calories. This calorie count can differ depending on the type of avocado. Understanding the calories in 1 cup of mashed avocado is useful for planning meals and watching portion sizes.

Quick Summary

One cup of mashed avocado has between 368 and 384 calories, mostly from healthy monounsaturated fats. It's also full of fiber, vitamins, and minerals, making it a nutrient-rich food.

Key Points

Calorie Count: A cup of mashed avocado contains approximately 368 to 384 calories, varying by avocado type.
Healthy Fats: The majority of calories come from heart-healthy monounsaturated fats.
Rich in Fiber: A single cup contains a high amount of fiber, which promotes digestive health and satiety.
Nutrient Powerhouse: Avocados are rich in potassium, folate, and vitamins K, C, and E.
Mindful Portions: Avocados are calorie-dense. Moderate portions are recommended for weight management.
Versatile Ingredient: Mashed avocado serves as a creamy, nutritious substitute for less healthy fats in various dishes.

The Nutritional Breakdown of Mashed Avocado

Mashed avocado offers a comprehensive profile of key nutrients, which boost overall health. It is celebrated as a source of good fats, primarily monounsaturated fatty acids. These are good for the heart and can reduce 'bad' LDL cholesterol.

Macronutrient Profile for 1 Cup Mashed Avocado

Here is a typical breakdown for one cup of pureed avocado, based on USDA data:

Fat: Around 34-35 grams, with most being heart-healthy monounsaturated fats.
Carbohydrates: Approximately 20 grams, with a low net carb count due to high fiber content.
Protein: About 5 grams.
Dietary Fiber: A single cup provides a significant amount, often over 15 grams, which aids digestion and promotes a feeling of fullness.

Key Vitamins and Minerals

Avocado is also a powerhouse of micronutrients:

Potassium: Contains a very high amount of potassium, more than a banana, which is crucial for blood pressure regulation.
Folate (Vitamin B9): Supports cell function and tissue growth.
Vitamin K: Important for bone health and blood clotting.
Vitamins C and E: Provide antioxidant benefits, protecting cells from damage.

Comparing Mashed Avocado Calories to Other Foods

Understanding how mashed avocado compares to other common foods helps make smart food choices. Its nutrient-rich profile makes it a superior option to many high-fat spreads and toppings, even though it's calorie-dense.


Food Item	Serving Size	Calories (approx.)	Key Difference
Mashed Avocado	1 cup	~384	High in monounsaturated fat, fiber, potassium.
Butter	1 cup	~1,628	High in saturated fat, very low in other nutrients.
Mayonnaise	1 cup	~1,440	High in fat, often added sugars and preservatives.
Sliced Avocado	1 cup	~234	Lower calorie count due to less dense packing.
Guacamole (basic)	1 cup	~327	Varies significantly based on added ingredients.

Health Benefits of Eating Mashed Avocado

Eating mashed avocado offers several health advantages, thanks to its unique nutritional composition.

Supports Heart Health: The monounsaturated fats, fiber, and potassium in avocados work together to lower 'bad' cholesterol (LDL) and blood pressure, reducing the risk of heart disease.
Promotes Digestive Health: The high fiber content of mashed avocado aids in regular bowel movements and feeds beneficial gut bacteria, leading to a healthier digestive system.
Aids in Weight Management: The fat and fiber in avocado increase satiety, making you feel full and satisfied for longer. This can help prevent overeating and aid in weight control.
Benefits Eye and Skin Health: Avocados protect the eyes from UV damage and age-related macular degeneration. Vitamins C and E also contribute to healthier, more resilient skin.
Enhances Nutrient Absorption: The healthy fats in avocado help the body absorb fat-soluble nutrients from other foods, such as vitamins A, D, E, and K, more effectively.

Culinary Uses and Portion Control

Practicing moderation and finding smart uses for mashed avocado are key.

Healthy Spreads: Use it as a healthier alternative to butter or mayonnaise on sandwiches and toast.
Creamy Bases: Blend it into salad dressings, smoothies, or desserts to add a creamy texture without dairy.
Dips and Toppings: Serve it as a simple, delicious dip or as a nutrient-packed topping for tacos, salads, and eggs.

A standard serving size is often considered about one-third of a medium avocado, or around 50 grams, which has about 75 calories. Eating a full cup is a substantial serving. For personalized dietary advice, it's always best to consult with a healthcare professional or registered dietitian. For more information on avocado's role in a healthy diet, you can refer to Harvard Health's nutritional guidelines.

Conclusion

One cup of mashed avocado typically has roughly 368 to 384 calories, mainly from healthy monounsaturated fats. It's a nutrient-dense food high in fiber, potassium, and various vitamins and antioxidants. Enjoying it as part of a balanced diet offers many health benefits for the heart, gut, and overall well-being. By understanding its nutritional profile and practicing portion control, anyone can enjoy all the advantages of this versatile superfood without derailing their health goals.

Frequently Asked Questions

Yes, different types of avocados have varying nutritional profiles. For example, California (Hass) avocados can have a slightly higher calorie count per cup of puree compared to Florida avocados.

Yes, mashed avocado can aid in weight management. The high fiber and fat content help increase fullness, which can lead to reduced overall calorie intake throughout the day.

Guacamole's calories can vary based on the recipe. Basic guacamole with avocado, onion, and spices will have a similar calorie count to plain mashed avocado. However, commercial guacamole often has additional ingredients that increase calories and sodium.

A recommended serving size is typically one-third of a medium avocado (about 50g), which has about 75 calories. A full cup is a much larger and more calorie-dense serving.

No, the fat in mashed avocado is mainly monounsaturated fat, considered a 'good' or healthy fat. It is cholesterol-free and helps lower bad cholesterol levels, benefiting heart health.

Yes, mashed avocado can be used as a nutritious replacement for butter or mayonnaise on toast and sandwiches, due to its creamy texture and healthy fat content.

To reduce the calorie count, use it in dishes where you need less volume, like a thin spread. You can mix it with lower-calorie ingredients such as tomatoes or lemon juice to create a lower-calorie topping.