Are small avocados healthy?

Small avocados are just as healthy as larger avocados. The nutrient content of avocados does not vary significantly based on size. Here are some quick answers to common questions about small avocados:

Are small avocados as nutritious as large avocados?

Yes, small avocados contain the same nutrients as larger avocados. The size of the avocado does not affect the amount of healthy fats, fiber, vitamins and minerals it contains.

Do small avocados have as much fat as large avocados?

Yes, the percentage of fat in small avocados is the same as in large avocados. All sizes of avocados contain mostly monounsaturated fat, which is considered a healthy type of fat.

Are small avocados good sources of fiber?

Yes, small avocados are excellent sources of fiber. A 100 gram serving of small avocado contains around 7 grams of fiber, which is 25-30% of the daily recommended intake.

Do small avocados have fewer calories than large avocados?

No, small avocados do not have significantly fewer calories than large avocados. The calorie content is similar per gram for all sizes of avocado. A small avocado may contain slightly less total calories simply because the overall size is smaller.

Are small avocados better for weight loss?

Small avocados are not necessarily better for weight loss compared to large avocados. Since the calorie and fat content are similar relative to size, neither size is better for losing weight. Portion control is generally more important than size.

Do small avocados ripen faster than large avocados?

Yes, small avocados typically ripen faster than large avocados. The ripening process involves softening of the flesh and skin. With less overall flesh, small avocados complete the ripening process sooner.


In conclusion, small avocados are just as nutritious and healthy as large avocados. They provide the same amounts of monounsaturated fat, fiber, vitamins, minerals and antioxidants. The main difference is that small avocados contain fewer total calories and ripen faster due to their smaller size.

Nutrition Facts

Here is a comparison of the nutrition facts for a small avocado versus a large avocado (100 gram serving):

Nutrient Small Avocado Large Avocado
Calories 167 167
Fat 15 g 15 g
Carbs 9 g 9 g
Fiber 7 g 7 g
Protein 2 g 2 g

As you can see, the nutrient content is virtually identical between a small avocado and a large avocado when comparing the same serving size (100 grams).

Health Benefits

Small avocados provide all the same health benefits as larger avocados. Here are some of the key benefits:

Heart Healthy Fats

The monounsaturated fats in avocados help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. This promotes heart health and reduces risk of heart disease.


Avocados are high in fiber, with about 7 grams per serving. Fiber promotes digestive health and regularity and helps maintain stable blood sugar levels.

Vitamins & Minerals

Avocados provide fat-soluble vitamins A, E and K. They also have B vitamins, vitamin C, potassium and folate. These nutrients support immune function, metabolism and cellular processes.


Avocados contain antioxidants including lutein, zeaxanthin, beta-sitosterol and others. These compounds protect cells from damage and inflammation.

Eye Health

The carotenoid antioxidants lutein and zeaxanthin are especially important for eye health. They prevent AMD (age-related macular degeneration).

Weight Loss

Contrary to popular belief, avocados can be part of an effective weight loss plan. Here’s why:


The fat and fiber in avocados make them very filling. This promotes satiety and reduces hunger between meals.

Blood Sugar Control

The fat and fiber in avocados help slow digestion and stabilize blood sugar. This prevents energy crashes and reduces food cravings.

Nutrient Density

Avocados are packed with nutrients. Eating nutrient dense foods makes it easier to stay within calorie goals while still getting ample nutrition.

Healthy Fat

Avocados contain oleic acid, a monounsaturated fat that has beneficial effects on metabolism and is less likely to be stored as body fat.

Filling Snack

Half a small avocado makes a very filling snack between meals, providing fat, fiber and nutrients to hold you over.

How to Pick Ripe Small Avocados

Follow these tips for selecting perfectly ripe small avocados:

Skin Color

A ripe small avocado will have dark green, almost black skin. Avoid avocados with green skin, which indicates underripe fruit.

Gently Squeeze

A ripe small avocado will yield to gentle pressure when squeezed in the palm of the hand. The flesh will be soft but not mushy.

No Indentations

Don’t select small avocados with indentations or soft spots. This is a sign of bruising and internal damage.

Smooth Stem

A ripe small avocado will have a stem that comes off smoothly when twisting it. Dry or shriveled stems indicate an underripe avocado.

Heavy for Size

Small avocados should feel heavy for their size. Underripe avocados will be lighter than expected.

Storing Small Avocados

Follow these storage tips to keep your small avocados fresh for as long as possible:

Keep at Room Temperature

Keep ripe small avocados at room temperature. Refrigeration will slow the ripening process but damage ripe avocados.

Lay Flat

Store small avocado with the stem facing up and the broad side laying flat. This prevents bruising.

Away from Sunlight

Avoid placing small avocados on sunny countertops or windowsills. Exposure to sunlight creates heat and can damage them.

In Paper Bag

Place unripe small avocados in a brown paper bag with an apple or banana. The ethylene gas helps them ripen faster.

Sprinkle with Lemon Juice

Sprinkling cut avocado with lemon juice prevents browning. The acidity slows oxidation.

How to Eat Small Avocados

Small avocados can be eaten in all the same ways as larger avocados. Here are some tasty ways to enjoy them:

Sliced on Toast

Mash avocado on toast and top with salt, pepper and olive oil for a easy breakfast or snack.

In Salads

Chop small avocado into chunks to add creamy richness to leafy green or grain salads.

As Guacamole

Mash avocado with onion, tomato, lime juice and cilantro for a chunky Mexican guacamole dip.

In Smoothies

Blend small avocado with milk, yogurt, fruit and ice for a nutrition packed smoothie.

As Sushi Filling

Slice small avocado thin and use as filling inside maki sushi rolls wrapped in nori and rice.

In Sandwiches

Layer sliced small avocado between bread, veggies and protein for extra nutrition in sandwiches.

On Tacos

Top fish or black bean tacos with chunks of small avocado, queso fresco and salsa.

Potential Downsides

There are a few potential downsides to eating small avocados:

Hassle Peeling

The small size and large pit make small avocados trickier to peel and slice. You get less edible flesh per fruit.

Shorter Shelf Life

Once ripe, small avocados last only 2-3 days before spoiling. Large avocados can stay good for up to 5 days.

Not Best for Cooking

The high surface area to volume ratio makes small avocados prone to browning when exposed to heat while cooking.

Less Creaminess

Small avocados don’t produce quite as creamy texture when mashed due to having less overall flesh.

Can’t Make Stuffed Avocados

The small size means you can’t stuff small avocados with fillings in the same way you can hollow out a large avocado.

Cost Difference

Small avocados are often less expensive per fruit than larger avocados. However, the edible portion and nutrition you get per dollar spent is lower. Here’s a cost comparison:

Avocado Size Average Price Edible Flesh (g) Cost per 100g
Small $0.50 50 $1.00
Medium $1.00 90 $1.11
Large $1.50 120 $1.25

As shown, the cost per 100 grams is lowest for large avocados and highest for small. However, small avocados may still be a better value if you need a partial fruit.

Environmental Impact

Some small avocados come from trees grafted to produce smaller fruits. Others are just regular avocados harvested early before reaching full size. Here is how the environmental impact differs:

Grafted Trees

Trees grafted to yield small avocados require less water and grow more densely per acre. This reduces water usage compared to large avocado trees.

Earlier Harvesting

Harvesting avocados early has minimal environmental impact differences since trees produce the same emissions regardless of fruit size.

Transport and Packaging

The smaller size and weight of small avocados makes transport more efficient in terms of fuel usage and emissions.


Small avocados result in less food waste since the entire fruit is easily eaten. Large avocados are more likely to spoil before being finished.

Avocado Sizes

Avocados are categorized by fruit weight into the following size classes:

Mini or Cocktail

2 – 4 ounces


4 – 7 ounces


7 – 10 ounces


10 – 16 ounces


16+ ounces

The smallest cocktail avocados have about 50 calories while jumbo avocados have over 500. Use this handy size and calorie guide when shopping for avocados.

Buying Tips

Follow these tips when shopping for small avocados:

Farmers Markets

Look for small avocado varieties like Little Cado and Bacon at local farmers markets.

Specialty Stores

Hispanic and Asian markets sometimes carry small cocktail avocados not found in major grocery stores.

In Season

Buy small avocados when in season from spring through early fall for best flavor, quality and price.

Ripen at Home

Purchase small avocados a few days before ripe. Let them ripen at home to enjoy peak flavor.

Feel the Weight

Choose small avocados that feel heavy for their compact size to ensure freshness.

Avoid Bruises

Inspect small avocados closely and avoid any with dents, bruises or soft spots.

Use Quickly

Plan to use ripe small avocados within 2-3 days before they spoil.


Small avocados work great in all these delicious recipes:

Avocado Toast

Top toasted bread with mashed small avocado, salt, olive oil and crushed red pepper.

Avocado Salad

Make a salad with mixed greens, chopped small avocado, chickpeas, tomato and lemon vinaigrette.

Avocado Smoothie

Blend small avocado with banana, milk, cocoa powder, honey and ice for a nutritious shake.

Avocado Tacos

Fill corn tortillas with carnitas, sliced small avocado, onion, cilantro and lime juice.

Avocado Sushi Rolls

Fill nori rolls with rice, veggies, shrimp tempura and thin slices of small avocado.


Small avocados are just as nutritious and delicious as their larger counterparts. They provide the same amounts of healthy fats, fiber, vitamins and minerals ounce for ounce. The main difference is their compact size, quicker ripening time, lower calories per fruit and slightly lower cost.

Small avocados are perfect for singles, smaller households or anyone looking for ready-to-eat portions. Their versatility, nutrition and convenience make small avocados a great choice.

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