Understanding Small Hass Avocado Nutrition and Calories
Avocados provide a unique buttery, rich flavor to dishes thanks to their high healthy fat content. With so many size options available, many wonder about the calorie and nutrient differences between small and large avocados.
This article specifically explores the hass avocado calories small profile, the health benefits of smaller avocados, and how to pick the right size fruit for your needs.
Introducing the Hass Avocado
The Hass avocado reigns as the most popular avocado variety. Here's what distinguishes this nutrient-packed fruit:
- Dark, bumpy purple-black skin when ripe
- Creamy, smooth, green-yellow flesh
- Rich, nutty flavor
- Higher oil content than other varieties
Hass avocados differ in size and shape. On average, a small one weighs around 5 ounces (150 grams) while larger ones reach over a pound.
General Nutrition Facts
One serving or about 1/3 medium Hass avocado (50 grams) offers:
- Calories: 80
- Fat: 8 grams
- Carbohydrates: 4 grams
- Fiber: 3 grams
- Sugar: 0 grams
- Protein: 1 gram
- Vitamin C: 10% DV
- Vitamin E: 4% DV
- Vitamin K: 6% DV
- Folate: 11% DV
- Potassium: 6% DV
Around 75% of the hass avocado calories small or large come from the monounsaturated oleic fatty acid. But don't let that scare you away! Avocados offer tremendous heart and whole body health perks.
Nutrition Differences Between Small and Large
When examining hass avocado calories small versus large fruit, you'll find some slight nutritional variations. But the main contrast involves smaller avocados having:
- Fewer calories and fat per gram
- More edible fruit proportionately
- Less wastage when uneaten portions oxidize
Understanding Avocado Sizing
No universal sizing scale exists for avocados. But general commercial guidelines categorize them as:
- Small - 5-6 ounces or 150 grams
- Medium - 7-9 ounces or 200-250 grams
- Large - 10-16 ounces or 300-450 grams
Jumbo avocados exceed 1 pound or 500 grams. Mini and petite avocados weigh only 2-4 ounces.
Calorie and Nutrient Differences
Using the above commercial size ranges as a reference, here's how hass avocado calories small and nutrients compare:
- Small - approximately 100 calories per whole fruit
- Medium - approximately 166 calories per whole fruit
- Large - approximately 333 calories per whole fruit
As expected, the calorie, fat, carbohydrate, protein and micronutrient content rises as avocado size increases. But the proportions stay similar across all sizes, just condensed in smaller or diluted in larger fruits.
Fiber Content Variations
One key nutritional difference between sizes involves fiber density. Anecdotal data estimates:
- Small avocados offer roughly 6-7 grams fiber
- Medium avocados offer roughly 4-5 grams fiber
- Large avocados offer roughly 3 grams fiber
So ounce for ounce, smaller avocados pack more fiber per gram. That makes them an excellent choice when fiber counts matter most.
Choosing the Best Hass Avocado Size
Selecting smaller or larger hass avocados depends on a few factors. Considerations include:
- Number of people you need to serve
- Other meal components and flavors needed
- Your daily calorie, carb or fiber goals
Benefits of Small Avocados
Some benefits of choosing mini or small sized avocados include:- More edible flesh for the calories and price
- Higher fiber density as previously described
- Less waste when uneaten portions spoil
- Handy size for avocado toast or sandwiches
- Just enough for one person without overeating
Benefits of Large Avocados
Some benefits of choosing jumbo or large sized avocados include:- Better for recipes needing pureed avocados like guacamole
- More cost effective for multiple servings
- Less prep work for dishes needing several avocados
- Fun presentation for stuffed avocados
Storing Leftover Avocado
To make the most of larger avocados, store leftover fruit in an airtight container after sprinkling expose areas with lemon or lime juice. Properly stored, fresh avocado flesh keeps 2-3 days refrigerated.
For longer storage, freeze pureed avocado in ice cube trays for lasting up to 10-12 months. The cubes work nicely for smoothies, dips and spreads.
Using Small Avocados for Weight Loss
Supporting a healthy body weight provides one more reason to enjoy hass avocado calories small. Combining smaller avocados with an overall balanced reduced calorie diet can assist weight loss.
Low Calorie Density Benefits
Small avocados offer all the nutritional benefits of larger fruit, condensed into a petite size lower in calories. Foods lower in calorie density provide fewer calories per bite.
Replacing calorie dense foods with lower density yet nutritionally rich options like small avocados helps you feel satisfied while losing weight.
High Fiber Advantages
The higher fiber density in smaller avocados supplies another advantage for weight loss. More fiber brings benefits like:
- Slows digestion for longer fullness
- Balances blood sugar
- Lowers cholesterol
- Supports gut health
- Assists regularity
Letting hunger guide intake of small avocados makes it easier to eat less without counting calories or weighing portions.
Creative Ways to Enjoy
For delicious slimming meals and snacks, incorporate single small avocados into:
- Avocado toast
- Stuffed avocado halves
- Taco bowls
- Salads
- Smoothies
- Chocolate pudding
Mix things up by swapping small avocado for mayo, cheese or fatty meat. Each bite bursts with nutrients, fiber and taste at a fraction of the calories.
The Takeaway on Small Hass Avocados
While all sizes provide nearly identical nutrition per gram, smaller hass avocado calories small appeal for their:
- Higher edible flesh to waste ratio
- Concentrated fiber content
- Portion control support
- Weight loss diet appropriateness
Yet jumbo and large avocados work nicely when preparing dishes for multiple people or making guacamole. Follow recipe or serving guidelines, personal diet needs, and ripeness assessments to pick the most suitable avocado size for any occasion.
FAQs
How many calories are in a small Hass avocado?
A small Hass avocado weighs around 5 ounces or 150 grams. It contains approximately 100 calories per whole fruit. The calories come mainly from healthy monounsaturated fats rather than carbs.
Do smaller or larger avocados have more nutrients?
The nutrient density stays fairly consistent regardless of avocado size. You just get those nutrients condensed into less calories and fat with smaller avocados, or they become more diluted in larger ones.
Which size avocado is healthiest?
Smaller avocados work well for individual meals or weight loss diets thanks to portion control and higher fiber density. But bigger avocados offer more fruit for recipes serving multiple people or making guacamole in bulk.
How should I store leftover avocado?
Sprinkle lemon juice on leftover avocado halves before refrigerating in an airtight container for 2-3 days max. For longer storage up to a year, puree the flesh and freeze in ice cube trays to add to smoothies later.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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