Calories in Avocados: Nutrition Facts & Serving Sizes
Per 1 cup, pureed (230g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One whole avocado without skin and seed (136g) contains 227 calories with 20.9g of fat, 11.7g of carbs, and 2.7g of protein. Per 100g, avocados provide 167 calories, 15.4g of fat, 8.6g of carbs, and 2g of protein. Most of the fat is monounsaturated (9.8g per 100g), the same heart-healthy type found in olive oil. Avocados are also loaded with fiber at 6.8g per 100g, which is higher than most fruits. The standout micronutrient is potassium at 507mg per 100g, surpassing bananas by about 40%. A standard NLEA serving (50g, roughly one-third of an avocado) comes in at 84 calories. For anyone tracking macros, avocados are a premium fat source that also delivers fiber and micronutrients. They work great in meal prep bowls, on toast, or mashed into guacamole.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fruit, without skin and seed (136g) | 227.1 | 2.7g | 11.7g | 20.9g | 9.2g |
| 1 cup, pureed (230g) | 384.1 | 4.6g | 19.8g | 35.4g | 15.6g |
| 1 serving (50g) | 83.5 | 1g | 4.3g | 7.7g | 3.4g |
| 100g | 167 | 2g | 8.6g | 15.4g | 6.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 167 | 8% |
| Protein | 2g | 4% |
| Total Fat | 15.4g | 20% |
| Saturated Fat | 2.1g | 11% |
| Total Carbohydrates | 8.6g | 3% |
| Dietary Fiber | 6.8g | 24% |
| Sugars | 0.3g | 1% |
| Sodium | 8mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.1g | 1% |
| Calcium | 13mg | 1% |
| Iron | 0.6mg | 3% |
| Potassium | 507mg | 11% |
| Vitamin A | 7mcg | 1% |
| Vitamin C | 8.8mg | 10% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 29mg | 7% |
| Phosphorus | 54mg | 4% |
| Zinc | 0.7mg | 6% |
| Selenium | 0.4mcg | 1% |
| Folate | 89mcg | 22% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.9mg | 12% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Avocados
Avocados are one of the best whole-food fat sources available. The 9.8g of monounsaturated fat per 100g (oleic acid, the same fat in olive oil) has been shown to support healthy cholesterol levels. Specifically, monounsaturated fats can help lower LDL (bad) cholesterol while maintaining HDL (good) cholesterol.
The 6.8g of fiber per 100g is significant. Fiber slows digestion, keeping you fuller for longer, which is critical when cutting calories. It also supports gut health by feeding beneficial bacteria. Most adults fall well short of the recommended 25 to 38g of fiber per day, and adding avocado to meals is an easy way to close that gap.
At 507mg of potassium per 100g, avocados beat bananas for potassium content. Potassium supports blood pressure regulation, muscle contractions, and electrolyte balance during and after workouts.
Avocados also provide 89mcg of folate per 100g (22% daily value), which supports cell growth and DNA synthesis. The 21mcg of vitamin K per 100g helps with blood clotting and bone metabolism.
For practical use, avocados add healthy fats and creaminess to meals without processed ingredients. Spread them on toast, add them to salads or burrito bowls, or blend them into smoothies for extra calories on a bulk. Half an avocado on top of a chicken and rice bowl is a classic macro-friendly meal.
Dietary Considerations
Avocados are naturally gluten-free, vegan, dairy-free, and paleo-friendly. They are keto-friendly due to their high fat and relatively low net carb content (8.6g total carbs minus 6.8g fiber = 1.8g net carbs per 100g). For weight loss, avocados are a double-edged sword. The fat and fiber keep you full, but at 167 calories per 100g, the calories add up fast if you are not measuring. Stick to half an avocado (about 113 calories) per serving if you are on a cut. Avocados are high in FODMAPs, so people with IBS may want to limit portions.
Daily Intake (100g)
100g of avocado provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in an avocado?
One whole avocado without skin and seed (136g) has 227 calories. Per 100g, avocados contain 167 calories. A standard serving size (one-third of an avocado, about 50g) has 84 calories.
Is avocado good for weight loss?
Avocado can support weight loss because its combination of healthy fats (15.4g per 100g) and fiber (6.8g per 100g) keeps you full. However, it is calorie-dense at 167 cal per 100g, so portion control matters. Half an avocado per meal is a good guideline when cutting.
How much protein in avocado?
Avocados have 2g of protein per 100g. A whole avocado (136g) provides 2.7g of protein. Avocados are not a protein source. They are primarily a fat-based food, so pair them with chicken, eggs, or another protein to balance your macros.
Is avocado keto-friendly?
Yes, avocado is one of the best keto foods. Per 100g, it has 8.6g total carbs minus 6.8g fiber, leaving just 1.8g net carbs. The high fat content (15.4g per 100g) makes it ideal for meeting fat targets on a ketogenic diet.
How much fat is in an avocado?
One whole avocado (136g) has 20.9g of fat. Per 100g, avocados contain 15.4g of fat. Most of this fat (9.8g per 100g) is monounsaturated, which is the heart-healthy type also found in olive oil and nuts.
How much potassium is in an avocado?
Avocados have 507mg of potassium per 100g, which is about 40% more than bananas. One whole avocado (136g) provides roughly 689mg of potassium, covering about 15% of the daily recommended intake for adults.
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