Calories in Avocado
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Folate (B9) | 81 µg | 20% | |
| Vitamin K | 21 µg | 18% | |
| Potassium | 485 mg | 10% | |
| Vitamin B6 | 0.26 mg | 15% | |
| Vitamin C | 10.0 mg | 11% | |
| Vitamin E | 2.07 mg | 14% | |
| Copper | 0.19 mg | 21% | |
| Magnesium | 29 mg | 7% | |
| Niacin (B3) | 1.74 mg | 11% | |
| Pantothenic (B5) | 1.39 mg | 28% |
Calories in Avocado by Weight
| Weight | Calories | Carbs | Protein | Fat |
|---|
Calories in Different Avocado Servings
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (2 tbsp) | 28g | 45 kcal | 2.4g | 0.7g | 4.1g |
| ⅓ medium avocado | 50g | 80 kcal | 4.3g | 1.2g | 7.3g |
| ⭐ Half medium avocado | 68g | 109 kcal | 5.8g | 1.6g | 10.0g |
| 1 whole medium avocado | 146g | 234 kcal | 12.5g | 3.5g | 21.4g |
| 1 cup sliced | 146g | 234 kcal | 12.5g | 3.5g | 21.4g |
| 2 tbsp guacamole | 30g | 48 kcal | 2.6g | 0.7g | 4.4g |
Macronutrient Breakdown — per 100g
Avocado is unique among fruits — 77% of its calories come from fat. However, 71% of this fat is monounsaturated oleic acid (the same as olive oil), which is strongly associated with cardiovascular health. Net carbs are only 1.8g per 100g, making avocado exceptionally keto-friendly.
Micronutrient Highlights
Avocado Health Benefits & Nutrition
Monounsaturated Fat — the Healthy Fat in Avocado
Avocado contains 14.7g of fat per 100g, but 71% of this is oleic acid — the same monounsaturated fat that makes olive oil health-promoting. A landmark 2015 study in the Journal of the American Heart Association found that eating one avocado daily reduced LDL cholesterol by 13.5 mg/dL compared to a low-fat diet — and specifically improved LDL particle size from small (dangerous) to large (benign). This was the first randomised trial to demonstrate avocado's cardiovascular benefits.
More Potassium Than Banana
Avocado contains 485mg of potassium per 100g — 35% more than banana (358mg/100g). A whole avocado provides 975mg of potassium — 21% of the daily value. Adequate potassium intake is one of the most consistently supported dietary factors for blood pressure reduction. The Dietary Approaches to Stop Hypertension (DASH) diet is built partly around potassium-rich foods like avocado.
Fiber — the Highest of Any Common Fruit
Avocado provides 6.7g of fiber per 100g — by far the highest of any commonly eaten fruit. This includes both soluble fiber (which feeds beneficial gut bacteria and lowers cholesterol) and insoluble fiber (which promotes bowel regularity). A half avocado provides 4.6g of fiber — 16% of the daily requirement — in a single serving.
Avocado and Weight Management
Despite being calorie-dense at 160 kcal/100g, avocados are consistently associated with better weight management in population studies. A 2013 study in Nutrition Journal found that people who ate avocado reported 23% greater meal satisfaction and had a 40% reduced desire to eat over 5 hours compared to those who didn't. The combination of fat, fiber, and low net carbs creates powerful satiety per calorie consumed.
Avocado vs Other Foods — Calorie Comparison
Is Avocado Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.