How Much Avocado Is Too Much Avocado?

How Much Avocado Is Too Much Avocado?
Heather Nicholds, C.H.N.

Someone asked me the other day how much avocado would be too much avocado. I thought it was an interesting question, and one that I never really think about.

I don’t usually worry about how much is too much because avocados are a wonderful whole food with lots of nutrients and healthy fats.

Focusing on getting more fresh fruits and vegetables, including avocado, and whole foods is in my opinion more important than worrying about the quantities of food you eat.

Calculate your overall daily energy needs: Calorie Calculator

I know some people who eat a whole avocado every single day, and others who only eat a half or quarter in a day, and only have them occasionally.

It’s possible to overeat even healthful whole foods, but I find it doesn’t wind up being as much of a problem as when people are eating heavily processed foods.

Refined and processed foods tend to feed into a cycle of cravings, while whole foods are much better for helping you get back in tune with your body’s natural feedback on hunger and fullness.

Because there’s so much water and fiber in avocado, they’re actually not as calorie dense as you might think.

For comparison, 1 cup of avocado has about the same amount of calories as 2-3 Tbsp of a nut butter.

Plus, with all the vitamins, minerals and antioxidants in them, I think they make a fantastic package of yummy goodness.

Generally, I would probably eat about half an avocado in a meal. Take a look at the nutritional info below to see how that fits for you. It’s always nice to share that with someone so your avocado doesn’t go brown.

So… how much avocado is too much for me?

My specific answer to the question of how much is too much was that it depends on your body’s metabolic rate (the amount of energy you burn in calories) – which is based on your height, weight, age, your activity level, and some other variables.

There’s almost always some avocado in the nutritionally-balanced and perfectly-portioned meal plans I create, which would show you just the right amount for you specifically (because everyone has a different energy need).

I would happily eat some avocado every single day. The only thing that stops me is that sometimes I just can’t get any or they’re really expensive.

Avocado Nutritional Information

1 cup cubes, 150g

  • 240 calories
  • 110g water (73% by weight)
  • 12.8g carbs (19% by calories), 10.1g of which is fiber (40% of your daily recommended fiber intake)
  • 3g protein (4% by calories), with a very good balance of amino acids (i.e. complete protein)
  • 22g fat (77% by calories), 14.7g of which is monounsaturated
  • 0g cholesterol (as all plant foods are) and lots of phytosterols (plant versions of cholesterol that actually help cardiovascular health)
  • 31.5mcg vitamin K (39% of your daily recommended intake)
  • 122mcg folate (30% of your daily recommended intake)
  • 15mg vitamin C (25% of your daily recommended intake)
  • 727mg potassium (21% of your daily recommended intake)

Data from and USDA SR-21

If you don’t like avocados or can’t get them where you are, you don’t need to eat them. You can get the nutrients from other fresh fruits and veggies.

But for those of us who have access and love them, they’re a fantastic food to have as part of your healthy eating plan.

Avocados are so versatile, too! I had some chopped on top of pizza last night, sliced into a yummy veggie sandwich with pineapple salsa the other day, in vegan sushi and a wrap with spicy bean dip last week, and just chopped on top of salads throughout the week.

Some other ways I love to use it are to put on top of soups and stews, or made into guacamole, a creamy salad dressing or dipping sauce.

I especially like avocado paired with spicy things, like chili or the bean dip I made last week, to temper the spiciness.


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