Calories in avocado (raw)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of avocado (raw) contains 160 kcal, with 2 g of protein, 8.5 g of carbohydrate and 14.7 g of fat.
A typical serving — 1 avocado, about 201 g — is roughly 322 kcal.
That is a moderate calorie density, in the same range as cooked grains and lean meat.
Nutrition facts
| Nutrient | Per 100 g | 1 avocado (201 g) |
|---|---|---|
| Calories | 160 kcal | 322 kcal |
| Protein | 2 g | 4 g |
| Carbohydrates | 8.5 g | 17.1 g |
| Sugars | 0.7 g | 1.3 g |
| Fibre | 6.7 g | 13.5 g |
| Fat | 14.7 g | 29.5 g |
| Saturated fat | 2.1 g | 4.3 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 7 mg | 14 mg |
| Potassium | 485 mg | 975 mg |
| Calcium | 12 mg | 24 mg |
| Iron | 0.6 mg | 1.1 mg |
| Vitamin C | 10 mg | 20.1 mg |
| Water | 73 g | 147 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 avocado | 201 g | 322 | 4 g | 17.1 g | 29.5 g |
| 1 cup | 150 g | 240 | 3 g | 12.8 g | 22 g |
Photograph it instead of looking it up
Wellix identifies avocado on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 40 | 0.5 g | 2.1 g | 3.7 g |
| 50 g | 80 | 1 g | 4.3 g | 7.3 g |
| 100 g | 160 | 2 g | 8.5 g | 14.7 g |
| 150 g | 240 | 3 g | 12.8 g | 22 g |
| 200 g | 320 | 4 g | 17.1 g | 29.3 g |
| 250 g | 400 | 5 g | 21.3 g | 36.7 g |
| 300 g | 480 | 6 g | 25.6 g | 44 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For avocado (raw) the split is:
- Protein: 2 g × 4 = 8 kcal — 5% of calories
- Carbohydrates: 8.5 g × 4 = 34 kcal — 20% of calories
- Fat: 14.7 g × 9 = 132 kcal — 76% of calories
- Most of the energy in avocado (raw) comes from fat (76% of calories).
- It provides 6.7 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 125 g.
What actually changes the number
Avocado is the exception among fruit: three quarters of its calories are fat, so a whole medium avocado is 240–320 kcal depending on the variety. Half an avocado on toast is a real portion of energy, not a garnish.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of avocado as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of avocado?
100 g of avocado (raw) contains 160 kcal (2 g protein, 8.5 g carbohydrate, 14.7 g fat), according to USDA reference data.
How many calories are in a serving of avocado?
A typical serving of avocado — 1 avocado, about 201 g — has roughly 322 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in avocado?
Avocado (raw): 2 g of protein per 100 g, which is low. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of avocado equals 200 kcal?
At 160 kcal per 100 g, about 125 g of avocado equals 200 kcal.
Can I track avocado by taking a photo?
Yes. A photo calorie app like Wellix identifies avocado on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 171705: "Avocados, raw, all commercial varieties". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies avocado on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
