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How Many Calories in Avocado?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 45 kcal | 0.6g |
| 100g | 160 kcal | 2.0g |
| 1 medium avocado | 240 kcal | 3.0g |
A avocado contains 160 calories per 100g. A typical 1 medium avocado (150g) provides about 240 calories. Avocado is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Avocado Nutrition Facts
| Nutrient | Per 100g | Per serving (150g) |
|---|---|---|
| Calories | 160 kcal | 240 kcal |
| Protein | 2.0g | 3.0g |
| Carbohydrates | 8.5g | 12.8g |
| of which Sugars | 0.7g | 1.0g |
| Fat | 14.7g | 22.0g |
| of which Saturates | 2.1g | 3.2g |
| Fibre | 6.7g | 10.1g |
| Sodium | 7.0mg | 10mg |
| Potassium | 485.0mg | 728mg |
| Calcium | 12.0mg | 18mg |
| Iron | 0.6mg | 0.9mg |
| Vitamin C | 10.0mg | 15.0mg |
| Vitamin A | 7.0µg | 10µg |
| Selenium | 0.4µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in fibre (24% DV) — an excellent source
- A good source of fat (19% DV)
- Low in sodium (0% DV)
- A good source of potassium (10% DV)
- A good source of vitamin C (11% DV)
- Calories: 8% DV
- Protein: 4% DV
- Carbohydrates: 3% DV
- Fibre: 24% DV
- Fat: 19% DV
- Saturated fat: 11% DV
- Sodium: 0% DV
- Potassium: 10% DV
- Calcium: 1% DV
- Iron: 3% DV
- Vitamin C: 11% DV
- Vitamin A: 1% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking avocado
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Have a cat or dog? Check whether avocado is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out avocado for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Ripeness affects sugar content — a very ripe piece of fruit can carry noticeably more natural sugar than an under-ripe one of the same size.
Does avocado fit your diet?
Fibre intake
Avocado provides 6.7g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in avocado per 100g?
Avocado contains 160 calories per 100g, based on USDA reference data.
Is avocado high in calories?
A 1 medium avocado of avocado (150g) has around 240 calories — roughly 12% of a 2,000-calorie daily intake.
Is avocado good for weight loss?
Avocado is fairly calorie-dense at 160 calories per 100g, so portion size matters when losing weight. A 1 medium avocado provides about 240 calories.
How much protein is in avocado?
Avocado contains 2.0g of protein per 100g.
Is avocado a good source of fibre?
Yes — avocado provides 6.7g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does avocado compare to cranberry sauce, jellied, canned, ocean spray?
Avocado has 160 calories per 100g, close to cranberry sauce, jellied, canned, ocean spray at 160 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of avocado for 20g of protein?
With 2.0g of protein per 100g, you'd need roughly 1000g of avocado to reach 20g of protein
Foods with a similar calorie count
Other fruits closest to avocado by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Avocado (this page) | 160 kcal | 2.0g | 8.5g | 14.7g |
| Cranberry Sauce, Jellied, Canned, Ocean Spray | 160 kcal | 1.1g | 40.6g | 0.0g |
| Cranberry Sauce, Canned, Sweetened | 159 kcal | 0.9g | 40.4g | 0.1g |
| Cranberry Sauce, Whole, Canned, Ocean Spray | 158 kcal | 0.8g | 40.4g | 0.1g |
| Maraschino Cherries, Canned, Drained | 165 kcal | 0.2g | 42.0g | 0.2g |
| Avocados, Raw, California | 167 kcal | 2.0g | 8.6g | 15.4g |
| Durian, Raw or Frozen | 147 kcal | 1.5g | 27.1g | 5.3g |
More kit for avocado tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.