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Apple vs Avocado: Calories Compared
Apple is lower in calories (52 vs 160 per 100g). Apple has 0.3g protein per 100g versus 2g in Avocado.
Per typical serving, Apple provides 95 kcal (based on a 182g portion) versus Avocado at 240 kcal (150g). The average adult needs around 2,000 calories per day, so apple contributes 4.7% and avocado contributes 12.0% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Apple | Avocado |
|---|---|---|
| Calories | 52 kcal | 160 kcal |
| Protein | 0.3g | 2g |
| Carbohydrates | 13.8g | 8.5g |
| of which Sugars | 10.4g | 0.7g |
| Fat | 0.2g | 14.7g |
| of which Saturates | 0g | 2.1g |
| Fibre | 2.4g | 6.7g |
| Sodium | 1mg | 7mg |
| Potassium | 107mg | 485mg |
| Calcium | 6mg | 12mg |
| Iron | 0.1mg | 0.6mg |
| Vitamin C | 4.6mg | 10mg |
| Vitamin A | 3µg | 7µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Avocado has more (160kcal vs 52kcal per 100g) — a difference of 108kcal. Apple is the lower-calories option if that is your priority.
- Protein: Avocado has more (2g vs 0.3g per 100g) — a difference of 1.7g. Avocado is the stronger source of protein here.
- Carbohydrates: Apple has more (13.8g vs 8.5g per 100g) — a difference of 5.3g.
- Sugars: Apple has more (10.4g vs 0.7g per 100g) — a difference of 9.7g. Avocado is the lower-sugars option if that is your priority.
- Fat: Avocado has more (14.7g vs 0.2g per 100g) — a difference of 14.5g. Apple is the lower-fat option if that is your priority.
- Saturated fat: Avocado has more (2.1g vs 0g per 100g) — a difference of 2.1g. Apple is the lower-saturated fat option if that is your priority.
- Fibre: Avocado has more (6.7g vs 2.4g per 100g) — a difference of 4.3g. Avocado is the stronger source of fibre here.
- Sodium: Avocado has more (7mg vs 1mg per 100g) — a difference of 6mg. Apple is the lower-sodium option if that is your priority.
- Potassium: Avocado has more (485mg vs 107mg per 100g) — a difference of 378mg. Avocado is the stronger source of potassium here.
- Calcium: Avocado has more (12mg vs 6mg per 100g) — a difference of 6mg. Avocado is the stronger source of calcium here.
- Iron: Avocado has more (1mg vs 0mg per 100g) — a difference of 0mg. Avocado is the stronger source of iron here.
- Vitamin c: Avocado has more (10mg vs 5mg per 100g) — a difference of 5mg. Avocado is the stronger source of vitamin C here.
- Vitamin a: Avocado has more (7µg vs 3µg per 100g) — a difference of 4µg. Avocado is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (0µg per 100g).
- Riboflavin (b2): Avocado has more (0mg vs 0mg per 100g) — a difference of 0mg. Avocado is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Apple | % DV | Avocado | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Apple is the lower-calorie option at 52 kcal per 100g. If you need more protein, Avocado provides more at 2g per 100g. For lower carbohydrates, Avocado has fewer carbs at 8.5g per 100g.
Both apple and avocado can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Apple or Avocado?
Apple has 52 calories per 100g while Avocado has 160 calories per 100g. Avocado is higher in calories by 108 kcal per 100g.
Which has more protein, Apple or Avocado?
Apple contains 0.3g of protein per 100g. Avocado contains 2g of protein per 100g. Avocado has more protein.
Is Apple healthier than Avocado?
Apple has 52 kcal, 0.3g protein, 13.8g carbs and 0.2g fat per 100g. Avocado has 160 kcal, 2g protein, 8.5g carbs and 14.7g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Apple or Avocado?
Apple contains 2.4g of fibre per 100g, and Avocado contains 6.7g per 100g. Avocado has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Apple vs Avocado?
A typical 1 medium apple of apple (182g) is around 95 calories. A typical 1 medium avocado of avocado (150g) is around 240 calories — a difference of 145 kcal per serving in favour of apple.
Can I substitute Apple for Avocado in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).