How Many Calories in an Avocado? Nutrition Facts & Macros
Half an avocado (100g) has 160 calories
Protein 2g · Carbs 8.5g · Fat 14.7g
Avocados are a unique fruit — high in healthy monounsaturated fats, fiber, and potassium. Whether you're following a keto diet, tracking macros, or just want to know what's in your guacamole, knowing the exact nutrition facts matters. Here's everything you need to know about avocado calories and macros, based on USDA data. Avocados are about 73% water, which is notable for a fruit with such high fat content.
669 kJ · per 100g · Water: 73.23 g
Calorie Calculator: Avocado
100 g Avocado contains 160 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 whole avocado (201g) | 322 kcal | 4g | 17.1g | 29.5g |
| 1/2 avocado (100g) | 160 kcal | 2g | 8.5g | 14.7g |
| 1 cup sliced (146g) | 234 kcal | 2.9g | 12.5g | 21.4g |
| 100 grams | 160 kcal | 2g | 8.5g | 14.7g |
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| Avocado | per 100g |
|---|---|
| Calories | 160 kcal |
| Protein | 2 g |
| Fat | 14.66 g |
| Carbs | 8.53 g |
| Fiber | 6.7 g |
| Sugar | 0.66 g |
| Sodium | 7 mg |
| Potassium | 485 mg |
| Magnesium | 29 mg |
| Phosphorus | 52 mg |
| Vitamin C | 10 mg |
| Vitamin B6 | 0.26 mg |
| Folate | 81 mcg |
| Water | 73.23 g |
Source: USDA FoodData Central (FDC ID: 171705) · Data verified April 2026
Variations
Hass avocado (most common)
The Hass variety accounts for about 80% of avocados sold worldwide. It has a dark, pebbly skin when ripe and a creamy, rich flavor. The nutrition data on this page represents all commercial varieties, including Hass.
Florida avocado (lower fat)
Florida avocados are larger, lighter green, and contain about 25-50% less fat than Hass (about 120 kcal/100g vs 160 kcal). They have a milder, less creamy taste and higher water content. Better choice if you want avocado flavor with fewer calories.
Frequently Asked Questions
How many calories are in an avocado?
A whole avocado (201g) contains approximately 322 calories. Per 100g, a raw avocado has 160 calories. Half an avocado (100g) has about 160 calories, and 1 cup sliced (146g) has around 234 calories. Most of the calories come from healthy fats.
Is avocado good for weight loss?
Despite being calorie-dense at 160 calories per 100g, avocados can support weight loss. Their high fiber content (6.7g per 100g) and healthy fats promote strong satiety — you feel full longer. Studies show people who eat avocados regularly tend to have lower body weight. The key is portion control — half an avocado is a typical serving.
What kind of fat is in avocado?
Avocado is rich in heart-healthy monounsaturated fat (oleic acid), the same type found in olive oil. Per 100g, avocados contain 14.7g of total fat, with about 9.8g being monounsaturated. They also provide small amounts of polyunsaturated (1.8g) and saturated fat (2.1g). This fat profile can help lower LDL cholesterol.
Is avocado keto-friendly?
Avocados are one of the most keto-friendly foods. Per 100g, they have only 8.5g total carbs minus 6.7g fiber = just 1.8g net carbs. With 14.7g of fat per 100g, they're an ideal high-fat, low-carb food. A whole avocado has about 3.6g net carbs — easily fitting into a daily 20-50g keto carb limit.
How much avocado should I eat per day?
A typical serving is half an avocado (about 100g, 160 calories). For most people, half to one avocado per day is reasonable. If you're watching calories, stick to half. The Dietary Guidelines suggest avocados as part of a healthy eating pattern. They provide 21 mcg of vitamin K and 81 mcg of folate per 100g.
How much protein is in an avocado?
Avocados are not a significant protein source. A whole avocado (201g) provides about 4g of protein. Per 100g, they contain 2g of protein. For comparison, an egg has 6.3g of protein per 50g. Avocados are valued more for their healthy fats, fiber, potassium (485mg/100g), and vitamins E and K.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Avocado | 160 | 2g | 8.53g | 14.66g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Olive Oil | 884 | 0g | 0g | 100g |
per 100g
At 160 kcal per 100g, avocados are the highest-calorie fruit on this list — but most of those calories come from heart-healthy monounsaturated fats (14.66g). They have more than three times the calories of oranges (47 kcal).
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