Avocados are packed with healthy fats, fiber, and essential nutrients—but what about protein? While they contain some protein, they’re not as protein-rich as you think.
If you want to boost your protein intake, here’s what you need to know about avocado’s protein content and how to pair it with other high-protein foods.
How Much Protein Is in an Avocado?
A medium-sized avocado contains about 4 grams of protein. The exact amount may vary slightly depending on the size and variety of the avocado.
Avocados provide essential 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 looking for efficient ways to get adequate protein into your diet.
The U.S. Department of Agriculture (USDA) recommends that the average adult male consume between 34 and 56 grams of protein a day 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 Servings | ||
|---|---|---|
| Serving size | Protein | Calories |
| 1 avocado (200 g) | 4.02 g | 320 |
| 50 g serving (2 ounces) | 1 g | 60 |
| 1 cup cubed | 3 g | 240 |
| 1 cup pureed | 4.6 g | 368 |
| 1 cup sliced | 2.92 g | 234 |
Avocados vary widely in size and weight, so consider that when calculating your portions and nutrients. For reference, there are 28 grams in 1 ounce.
Are Avocados a Complete Protein?
Avocado is a source of complete protein. A complete protein contains all nine essential amino acids your body does not produce and must get from food. These amino acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Amino acids are the building blocks of protein, integral to many of the body’s functions, including the immune system, muscle growth, mood, hunger, and sleep regulation.
Best High-Protein Foods to Pair With Avocado
While avocado can be a great addition to a nutritious diet, pair 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 avocado
- Chili with avocado as a side or topping
- Mixed salad containing avocado, topped with lean meat or fish, and a sprinkle of chopped nuts
- Avocado toast with smoked or fresh salmon slices
- Avocado toast topped with smashed chickpeas seasoned with lemon and herbs
- Tortilla topped with cubed avocado and poached egg
- Tortilla with beans and cubed avocado, topped with shredded cheese
- Chicken salad with avocado chunks
- Shrimp drizzled with lime and topped with sliced avocado
- Salad with chopped chicken, crumbled bacon, and avocado chunks
- Casserole layered with lean ground beef, corn tortillas, shredded cheese, marinara sauce, and topped with sliced avocado
Avocado Nutrition Content
Avocados are good sources of essential 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% DV
- Copper: 10% DV
- Folate: 10% DV
- Vitamin K: 10% DV
- Vitamin B5: 15% DV
Avocados also contain iron, vitamin C, vitamin E, thiamin, riboflavin, niacin, phosphorus, magnesium, zinc, and manganese. They are high in unsaturated fats, including oleic acid, which are associated with cardiovascular 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 Verywell
Avocados may not be high in protein, but they are a great source of fat suitable for your heart. Their creamy texture can increase satisfaction, making meals more enjoyable.
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Summary
Avocados are a healthy food that contains many nutrients and good fat, but they are not an efficient choice for getting enough protein in your diet and are high in calories.
To reach your daily protein goals, consider pairing avocados with other high-protein foods, such as lean meat, fish, eggs, nuts, and beans.
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Understanding Avocado Protein Content
How Much Protein Is in an Avocado?
A medium-sized avocado averages around 4 grams of protein. However, this amount can slightly vary based on the avocado’s size and type. While avocados are celebrated for their healthy fats and fiber, they are not particularly protein-dense compared to other food sources.
The USDA guidelines suggest that adult men require between 34 to 56 grams of protein daily, while adult women need about 34 to 46 grams. Below is a breakdown of protein and calorie content from different serving sizes of avocados:
| Serving Size | Protein (grams) | Calories |
|---|---|---|
| 1 avocado (200 g) | 4.02 g | 320 |
| 50 g serving (2 ounces) | 1 g | 60 |
| 1 cup cubed | 3 g | 240 |
| 1 cup pureed | 4.6 g | 368 |
| 1 cup sliced | 2.92 g | 234 |
Keep in mind that avocado sizes can vary widely, which may affect portion calculations and nutrient intake.
Are Avocados a Source of Complete Protein?
Avocados are classified as a source of complete protein. This means they contain all nine essential amino acids necessary for bodily functions. These amino acids include:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Amino acids are crucial for numerous body functions, such as muscle growth, immune response, and regulation of mood and sleep.
High-Protein Foods to Pair with Avocado
To effectively increase your protein intake, consider combining avocados with other protein-rich foods. Here are some healthy pairing ideas:
- Tuna steak or tuna salad with sliced avocado
- Chili topped with avocado
- Mixed salad featuring avocado, topped with lean meats or fish, and sprinkled with nuts
- Avocado toast accompanied by smoked or fresh salmon
- Avocado toast with seasoned smashed chickpeas
- Tortilla with cubed avocado and poached egg
- Wrapped tortilla filled with beans, avocado, and shredded cheese
- Chicken salad incorporating avocado pieces
- Shrimp with lime dressing and avocado slices
- Salad combining chopped chicken, crumbled bacon, and avocado
- Layered casserole with ground beef, tortillas, cheese, marinara, and avocado on top
Nutritional Benefits of Avocados
Beyond protein, avocados are rich in essential vitamins and minerals. A typical 50-gram serving—or roughly one-third of a medium avocado—provides significant contributions towards daily nutritional values, such as:
- Potassium: 6% of the Daily Value (DV)
- Copper: 10% DV
- Folate: 10% DV
- Vitamin K: 10% DV
- Vitamin B5: 15% DV
Additionally, avocados contain vitamins C, E, thiamin, riboflavin, niacin, phosphorus, magnesium, zinc, and manganese. Their high content of unsaturated fats, particularly oleic acid, is linked to better heart health.
Moreover, avocados are an excellent source of fiber, offering around 3 grams per 50-gram serving, which fulfills about 11% of the recommended daily intake.
Conclusion
In summary, while avocados are not a robust source of protein, they contribute numerous other nutritional benefits. They are calorie-dense and should not be relied upon solely for protein needs. For a balanced diet, they should ideally be combined with higher protein foods like lean meats, fish, and beans.
