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Medically reviewed by Karina Tolentino, RD
Key Takeaways
- Avocados are not a good source of protein.
- To reach your daily protein goals, pair avocados with high-protein foods like lean meat, fish, eggs, nuts, and beans.
Avocados contain some protein, but not enough to be considered a significant source. To boost your protein intake, pair avocados with high-protein foods.
Do Avocados Really Provide Much Protein?
Avocados are low in protein, with a medium-sized one offering about 4 grams. A typical serving, which is one-third to one-half of a medium avocado, contains just 1 to 2 grams of protein, varying slightly by size and variety.
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 significant source for efficiently getting adequate protein into your diet.
The U.S. Department of Agriculture (USDA) recommends that adults consume 1.2 to 1.6 g of protein per kilogram (kg) of body weight per day. However, this may be too much for some people, such as those with kidney disease, and some experts recommend lower amounts. Check with your healthcare provider about how much protein you need per day.
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 |
Are Avocados a Complete Protein?
Avocado is technically a source of complete protein. However, keep in mind that the protein content per serving (one-third to one-half of an avocado) is minimal (1-2 g).
A complete protein contains all nine essential amino acids that 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 and are 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 a good source of essential vitamins and minerals. A 50-g 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 g per 50-g serving, which is about 11% of the DV.
Read the original article on Verywell Health
