⏱ 10 min total

Stuffed Avocado

Name: Stuffed Avocado
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: ⅛ cup Pine nuts; ½ fruit Avocado; ¼ lemon yields Lemon juice; ½ tbsp Flaxseed oil; ⅛ cup Parsley; ½ stalk, medium Celery; ½ clove Garlic

Per 1 serving · 165 g · 7 ingredients

Calories

345

17%
of a 2,000 cal day

Protein
4.8g
5% of calories
Carbs
13g
14% of calories
Fat
33g
81% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Stuffed Avocado (165 g) has 345 calories, with 4.8 g of protein, 13 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (81% of calories). It is high in dietary fiber (29% DV), Vitamin C (29% DV) and Vitamin E (25% DV).

Per 100 g

209cal

medium energy density

Protein per 100 cal

1.4g

Net carbs

carbs minus fiber

Fiber

1.9 g sugar

High in

20%+ of the daily value

Dietary fiber29%
Vitamin C29%
Vitamin E25%
Vitamin K133%
Vitamin B624%
Folate (B9)27%

Good source of

10–19% of the daily value

Thiamine11%
Riboflavin (B2)14%
Niacin17%
Potassium15%
Magnesium19%
Zinc17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min

1
Halve the avocado lengthwise and remove the pit.
2
In a blender, combine the pine nuts, lemon juice, flaxseed oil, parsley, celery, and garlic. Blend until very smooth, scraping down the sides as needed.
3
Spoon the mixture over the avocado halves and serve right away. For extra brightness, drizzle a little more lemon juice just before serving.

Vitamins & minerals

Amounts for 1 serving (165 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	43 μg	5%
Vitamin C	26 mg	29%
Vitamin D	0 μg	0%
Vitamin E	4 mg	25%
Vitamin K	160 μg	133%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.2 mg	14%
Niacin	3 mg	17%
Vitamin B6	0.3 mg	24%
Folate (B9)	108 μg	27%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	31%
Choline	27 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	37 mg	4%
Iron	2 mg	26%
Potassium	700 mg	15%
Magnesium	79 mg	19%
Phosphorus	162 mg	23%
Zinc	2 mg	17%
Copper	0.4 mg	49%
Manganese	2 mg	74%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	4 g	—
Alpha carotene	24 μg	—
Arginine	1 g	—
Aspartic acid	0.5 g	—
Beta carotene	498 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	8 μg	—
Fructose	0.3 g	—
Galactose	0.2 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	14 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	12 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	0.4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	4 g	—
Total omega 6	1 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 345 calories

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

66min
Walking (3.5 mph)
41min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

How many calories are in Stuffed Avocado?

One serving of Stuffed Avocado (1 serving) has 345 calories, which works out to 209 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Stuffed Avocado high in protein?

Not especially. It has 4.8 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Stuffed Avocado keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Stuffed Avocado?

28 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Stuffed Avocado?

1.9 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 (165 g)

Calories345

% Daily Value*

Total fat 33g	43%
Saturated fat 3.6g	18%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 28mg	1%
Total carbohydrate 13g	5%
Dietary fiber 8g	29%
Total sugars 1.9g
Protein 4.8g

* 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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