Calories in Avocado
160 calories per 100g
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A whole avocado has about 320 calories — roughly 160 calories per half, or 160 calories per 100g. Avocados are calorie-dense because of their heart-healthy fats: 100g provides 15g of fat, 7g of fiber, nearly 485mg of potassium, and under 1g of sugar, making them nutrient-rich rather than empty calories.
Avocado contains 160 calories per 100g. Contains 3g of protein per 100g. Excellent source of fiber with 7g per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
High Fiber
7g fiber per 100g
Low Sugar
Only 0.7g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
Tools & Picks for Avocado Lovers
Get more out of your avocado with these reader favorites.
High-Speed Blender
Blend avocado into smoothies, soups & sauces
Est. price: $60-90
Salad Spinner & Prep Set
Wash, dry & store fresh produce fast
Daily Multivitamin
Fill nutrient gaps when fresh produce is short
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About Avocado Nutrition
Avocados are unique fruits known for their creamy texture and rich, buttery flavor. Native to Central America, they're technically classified as berries and are prized for their healthy monounsaturated fats. Often called a superfood, avocados have become increasingly popular for their nutritional density and versatility.
With 160 calories per 100 grams, Avocado provides 3g of protein,9g of carbohydrates, and 15g of fat.
Macronutrient Breakdown
- Protein: 3g - 8% of calories
- Carbohydrates: 9g - 23% of calories (including 7g fiber)
- Fat: 15g - 84% of calories
Health Benefits of Avocado
- High in heart-healthy monounsaturated fats that may help reduce bad cholesterol
- Excellent source of potassium, even more than bananas, supporting heart health
- Contains nearly 20 vitamins and minerals including folate, vitamin K, and vitamin E
- Rich in fiber supporting digestive health and blood sugar control
- Healthy fats help absorb fat-soluble vitamins from other foods
- Contains oleic acid which has anti-inflammatory properties
How to Eat Avocado
Avocados can be enjoyed in countless ways: mashed into guacamole, sliced on toast, blended into smoothies, used as a mayo substitute, added to salads, or eaten straight with a sprinkle of salt. To prevent browning, squeeze lemon or lime juice on cut surfaces. A ripe avocado should yield slightly to gentle pressure. To speed ripening, place in a paper bag with a banana.
Selection and Storage
Choose avocados based on when you plan to eat them. Firm avocados will ripen in 4-5 days at room temperature. Once ripe (yields to gentle pressure), refrigerate to slow ripening for up to 3 days. Store cut avocado with the pit, covered tightly with plastic wrap, refrigerated. The darkening on exposed flesh is harmless oxidation.
Dietary Considerations
Avocados are suitable for vegan, vegetarian, keto, and paleo diets. While high in calories from fat, these are predominantly healthy fats. The high fiber content helps with satiety. Those following low-fat diets may want to moderate portions, but the nutritional benefits often outweigh calorie concerns.
Related Foods & Further Reading
Avocado is often compared with lighter fruits: an apple or banana has far fewer calories per piece, but neither matches avocado's healthy fats, fiber, and potassium. For a savory, protein-rich pairing, avocado works beautifully with an egg on toast — together they balance healthy fat, protein, and fiber in one meal.
Frequently Asked Questions About Avocado
How many calories are in a whole avocado?
A whole medium avocado (about 200g of flesh) has roughly 320 calories, or about 160 calories per half. Per 100g, avocado contains 160 calories. Most of those calories come from healthy monounsaturated fat rather than sugar or starch.
Is avocado good for weight loss?
Avocado is calorie-dense at 160 calories per 100g, so portion size matters, but its 7g of fiber and healthy fats promote fullness and can help curb overeating. Sticking to a half or quarter avocado lets you enjoy the nutrition while managing calories on a weight-loss diet.
Is avocado keto-friendly?
Yes. Avocado has just 2g of net carbs per 100g (9g total carbs minus 7g of fiber) and is high in fat, making it one of the best foods for a ketogenic diet. It also supplies potassium and magnesium that low-carb diets often lack.
How many calories are in avocado toast?
A basic avocado toast with half an avocado on one slice of whole-grain bread has about 240 calories. Adding an egg brings it to roughly 320 calories, while extras like olive oil, feta, or seeds can push it to 350–400 calories per serving.
Does avocado have more potassium than a banana?
Yes. Avocado provides about 485mg of potassium per 100g, compared to roughly 358mg in a banana. A whole avocado delivers nearly 975mg — over 20% of the daily recommended intake — making it one of the best potassium sources for heart and blood-pressure health.
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Data Source
Compiled from product labelAvocado has no matching record in USDA FoodData Central, so these values were compiled from the manufacturer's published Nutrition Facts panel. They are not USDA-verified.
Learn how to use this data →Nutrition Guides
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Data Accuracy Note: Most nutrition values are based on USDA FoodData Central laboratory analysis; the rest are taken from the manufacturer's published Nutrition Facts panel, and each food page says which applies. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.