⏱ 65 min total

Avocado Brownies with Avocado Frosting

Name: Avocado Brownies with Avocado Frosting
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 1 serving
Ingredients: ⅜ oz Dark chocolate; ⅛ tbsp Coconut oil; ³⁄₁₆ cup Cocoa powder; ¹⁄₁₆ cup Almond flour; ⅛ tsp Baking powder; ¹⁄₁₆ tsp Salt; ⅜ fruit Avocado; 1 ¼ date, pitted Medjool dates; ⅜ tsp Vanilla extract; ¼ large Egg; ¹⁄₁₆ cup Maple syrup

Per 1 serving · 176 g · 11 ingredients

Calories

439

22%
of a 2,000 cal day

Protein
9.4g
8% of calories
Carbs
58g
47% of calories
Fat
25g
45% of calories

Portion

At a glance

One serving of Avocado Brownies with Avocado Frosting (176 g) has 439 calories, with 9.4 g of protein, 58 g of carbohydrates and 25 g of fat. Most of its energy comes from carbs (47% of calories). It is high in dietary fiber (53% DV), riboflavin (b2) (35% DV) and Vitamin B6 (23% DV). Keep an eye on saturated fat, which provides 38% of the daily value.

Per 100 g

249cal

medium energy density

Protein per 100 cal

2.1g

Net carbs

43g

carbs minus fiber

Fiber

15g

36 g sugar

High in

20%+ of the daily value

Dietary fiber53%
Riboflavin (B2)35%
Vitamin B623%
Pantothenic acid31%
Iron58%
Potassium20%

Good source of

10–19% of the daily value

Vitamin E12%
Vitamin K15%
Niacin14%
Folate (B9)19%
Choline10%
Calcium14%

Watch

20%+ of the daily value

Saturated fat38%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 45 min

1
Preheat oven to 350 degrees F. Prepare a 9x9 inch baking tray with parchment; set aside.
2
Melt the dark chocolate and coconut oil over a hot water bath until homogenous.
3
Mix 1 cup cocoa power with the almond flour, 1 tsp baking powder, and 1/4 tsp of sea salt.
4
Blend 2 avocados with the dates and 1 tsp vanilla extract. When they are blended to a paste add 2 eggs and blend again. Pour in the melted chocolate, mix and blend once more.
5
Pour batter into the prepared pan and spread it evenly over the bottom. Bake for 30-35 minutes until a toothpick comes out mostly clean. Remove from oven and set aside to cool.
6
Frosting: Blend 1 avocado with 1/2 cup cocoa powder, 1/2 cup maple syrup, 2 tsp vanilla extract and a pinch of salt.
7
Cover the baked cooled brownies with the frosting. Cut onto pieces and enjoy.

Vitamins & minerals

Amounts for 1 serving (176 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	28 μg	3%
Vitamin C	8 mg	8%
Vitamin D	0.2 μg	2%
Vitamin E	2 mg	12%
Vitamin K	18 μg	15%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.5 mg	35%
Niacin	2 mg	14%
Vitamin B6	0.3 mg	23%
Folate (B9)	77 μg	19%
Vitamin B12	0.1 μg	6%
Pantothenic acid	2 mg	31%
Choline	53 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	138 mg	14%
Iron	5 mg	58%
Potassium	958 mg	20%
Magnesium	149 mg	35%
Phosphorus	247 mg	35%
Zinc	3 mg	23%
Copper	1 mg	119%
Manganese	2 mg	70%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	19 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	75 μg	—
Caffeine	46 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	5 μg	—
Fructose	10 g	—
Galactose	0.1 g	—
Glucose	11 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.5 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	20 μg	—
Serine	0.4 g	—
Starch	0.1 g	—
Sucrose	15 g	—
Theobromine	417 mg	—
Threonine	0.3 g	—
Total omega 3	0.1 g	—
Total omega 6	0.3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 439 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

83min
Walking (3.5 mph)
53min
Cycling (moderate)
37min
Running (6 mph)
62min
Swimming laps

Common questions

How many calories are in Avocado Brownies with Avocado Frosting?

One serving of Avocado Brownies with Avocado Frosting (1 serving) has 439 calories, which works out to 249 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Avocado Brownies with Avocado Frosting high in protein?

Not especially. It has 9.4 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Avocado Brownies with Avocado Frosting keto-friendly?

It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Avocado Brownies with Avocado Frosting?

165 mg per serving.

How much sugar is in Avocado Brownies with Avocado Frosting?

36 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (176 g)

Calories439

% Daily Value*

Total fat 25g	31%
Saturated fat 7.6g	38%
Trans fat 0g
Cholesterol 47mg	16%
Sodium 165mg	7%
Total carbohydrate 58g	21%
Dietary fiber 15g	53%
Total sugars 36g
Protein 9.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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