Avocados come in all beautiful shapes and sizes — we don't discriminate. Regardless of whether they're in guacamole or on toast, extra large or extra small, avocados make for a nutritious and delicious snack.
But while they're certainly good for your health, avocados are calorie-dense and should be consumed mindfully. It's very easy to overeat this creamy, dreamy fruit (yes, it's a fruit!), so consider these small avocado nutrition facts before you dig in.
The Number of Calories in a Small Avocado
An average-sized avocado, without the seed and skin, weighs about 136 grams (just under five ounces) and packs in 227 calories, according to the USDA. Depending on the size of the fruit, the calories in one small avocado will vary but generally fall below the 227 calorie mark. According to the USDA, one mini avocado packs in 160 calories and 16 grams of fat.
The recommended serving of avocado (mini avocados included) is about 50 grams, which is about a third of an average-sized fruit and about half of a small avocado. That means a single serving of a mini avocado comes in at about 53 calories and 5 grams of fat.
Small Avocado Nutrition Basics
Avocados are best known for their healthy fat content. They're packed with monounsaturated fats, which may help decrease your risk of heart disease, according to the Academy of Nutrition and Dietetics. Avocados also contain polyunsaturated fats, which may help lower LDL or "bad" cholesterol, according to the U.S. National Library of Medicine.
Not only do avocados provide healthy fats (which help with weight management), they're also packed with key nutrients, such as vitamins E and C, dietary fiber and folate, according to the Academy of Nutrition and Dietetics. Folate, one of the B vitamins, is crucial for making red and white blood cells, according to the National Institutes of Health.
Vitamins E and C, known for their immune system-boosting properties, are crucial for your body's ability to metabolize and process protein, according to the National Institutes of Health. In other words, these vitamins help your body convert protein from food into protein your body can use! Both vitamins E and C are important antioxidants, which may help reduce inflammation, according to the Mayo Clinic.
And the benefits don't end there! Avocados are typically regarded as a weight-loss-friendly food due to their high fiber content. Fiber slows the rate at which your body breaks down food, according to the Academy of Nutrition and Dietetics, which helps you feel full for longer. In other words, eating some avocado can help ward off the munchies.
- USDA: "Avocados, Raw, California"
- Academy of Nutrition and Dietetics: "Fiber"
- Mayo Clinic: "Vitamin E"
- National Institutes of Health: "Vitamin C"
- National Institutes of Health: "Folate"
- Academy of Nutrition and Dietetics: "Choose Healthy Fats"
- USDA: "Mini Avocados"
- U.S. National Library of Medicine: "Facts About Polyunsaturated Fats"