Nutrition Info: Calories in Avocado Shakes

Posted on | April 5, 2011 | No Comments

Do you love them or hate them?  Avocados are a fruit (yes a fruit) that are really hit or miss with most people as far as taste and texture go.  As for me – I love them.  I unfortunately just don’t live in a part of the world right now that is conducive for mass avocado consumption because I really don’t want to pay $3 for only 1.  But… I guess that’s not really the point of the article. Anyway….

Avocados!  You have probably heard that avocados are high in fat.  And you are correct! They are rich in essential fatty acids and 90% of the fat content is from monounsaturated (healthy) fat.

They are also rich in vitamins, minerals and fibre.  Contain high Folate levels for heart health and protection against heart disease and stroke. They contain Lutein which is a powerful antioxidant used to improve eye health.  It’s also been reported they have cholesterol lowering properties, reduce triglycerides and increase good cholesterol (HDL)

Finally, the last ‘wowing’ fact is the truth about fat and calories.  They go hand in hand.  With such a high fat content, it’s also important to know avocados contain high amounts of energy (calories) In fact I cup of avocado = 234 calories, 21.5g Fat, 12.4g Carbs and 2g Protein.

One of the many unique drinks you can find in Asia is the Avocado Shake.  If of course you can get over the psychological boundary of drinking an alien green coloured drink you’d find that avocado shakes are light and creamy in flavour and really quite filling.  Filling, fatty and loaded with calories (and in some cases sugar).

Of course the nutrition information provided below will vary with the ingredients that are put in and what amounts are used but here’s what you can find in an average Avocado Shake:

Avocado Milkshakes  (Blended avocado, milk, ice and condensed milk)

• Portion:  300ml (1 serve)
• Energy: 300 calories
• Protein: 0.5 g
• Carbs: 18 g
• Fat: 25 g

Note:  Some recipes use 1 medium avocado, ¼ cup condensed milk, sugar and ice. Others will use more fresh milk and less condensed milk to make it healthier.

My Health Guru Advice:  Unless it’s water or a sugar free drink ALWAYS assume a drink is going to be loaded with energy (calories) and sugar. In this case, 1 avocado shake can provide approximately ¼ of your daily energy needs.  Keeping in mind you do consume 25g of fat (Daily allowance is 30g) however you are consuming healthy fats. Never grab one of these shakes as a thirst quencher, you are better off buying water. If you have an avocado shake it should be factored in as a meal.  You could infact consume a shake + can tuna (to boost the protein amount) as lunch.  Don’t have this as a snack or drink.  Also, when you are buying from a store, ask for no condensed milk, low fat milk and always purchase the smallest cup that you can (sharing with a friend would be even better)

If you are struggling to lose weight and having an avocado shake every day, it would be the first thing I’d ask you stop.  Or have only twice a week instead of every day. Or, consider it as a meal as I mentioned above.

You could try making a healthy version at home for breakfast with a scoop of protein for healthy, quick, nutritious start to the day.

My healthy avocado breakfast shake recipe:

½ avocado, ¾ cup low fat milk, 1 teaspoon honey, 1 scoop protein powder, ice to blend.  Yummy!

Enjoy… But remember to consume slowly and stop eating (and drinking) when you feel 80% full because it’s better to waste it than to ‘waist’ it.

More about Avocados:

Cooking Hint:  If you cut an avocado, leave the big seed with the flesh to stop it turning brown if you place in the fridge to store.

Did you know:  Avocados are also referred to as butter fruit or alligator pear.

Beauty:  It’s widely used in the beauty world as a base for facial masks and hair treatments

Weight Management Advice:  Replace butter / margarine on sandwiches with 1 -2 teaspoons of avocado to consume less calories and more health benefits.

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