Avocado Calories & Nutrition Calculator

A 100g portion of raw avocado (all commercial varieties) has 167 kcal — 73% from fat (15.4g), 20% from carbohydrates (8.6g), and just 5% from protein (2.0g). Among common fruits, only coconut (354 kcal, 89% fat) and olives (115 kcal, 79% fat) approach this fat-dominant profile. Most fruits derive 85–95% of their energy from carbohydrates ^[1].

A whole medium Hass avocado (136g edible flesh) provides 227 kcal and 21g fat. Half an avocado (68g) — the most common serving — has 114 kcal and 10.5g fat. The NLEA-defined serving size (⅓ medium, 50g) has just 84 kcal and 7.7g fat, which is the figure typically shown on grocery store labels.

For food journaling, avocado portions matter more than for most fruits because of the calorie density. The difference between half and a whole avocado is 114 vs. 227 kcal — comparable to the calorie difference between eating one or two bananas. Always estimate or weigh the edible flesh (minus skin and pit).

Of avocado's 15.4g total fat per 100g, 9.8g (64%) is monounsaturated (predominantly oleic acid, the same fatty acid dominant in olive oil), 1.8g (12%) is polyunsaturated, and 2.1g (14%) is saturated. This monounsaturated-dominant profile is exceptionally rare among plant foods outside of olives, macadamia nuts, and certain seeds ^[1][2].

Half a medium avocado (68g) delivers 6.7g monounsaturated fat — roughly the same as 1½ teaspoons of olive oil (7g). A whole avocado provides 13.3g — equivalent to about 1 tablespoon of olive oil. The remaining saturated fat (2.9g per whole avocado) is modest and below a single pat of butter (3.6g).

For food journaling, track avocado's fat as you would added oils rather than as typical fruit sugar. Half an avocado replaces approximately 1.5 teaspoons of oil in terms of total fat contribution. If logging macros, avocado shifts the fat:carb ratio of any meal it's added to.

Avocado contains 6.8g fiber per 100g with just 0.3g sugar — a fiber-to-sugar ratio of 22:1. No other common fresh fruit comes close: blackberry (5.3g fiber, 4.9g sugar = 1.1:1), raspberry (6.5g fiber, 4.4g sugar = 1.5:1), and pear (3.1g fiber, 9.8g sugar = 0.3:1). Half a medium avocado (68g) delivers 4.6g fiber — 16% of the daily value — with virtually zero sugar impact ^[1].

Avocado's fiber is approximately 70% insoluble and 30% soluble. A whole medium avocado (136g) provides 9.2g fiber — 33% of the daily value — making it one of the most fiber-dense single-food servings available without preparation. For context, you'd need to eat 3.8 medium apples or 3.5 bananas to match one avocado's fiber.

For food journaling, avocado is simultaneously a fat source and a significant fiber source — a combination rare in whole foods. When adding avocado to a meal, note both the fat and fiber contributions.

Avocado provides 507mg potassium per 100g — exceeding banana's famous 358mg by 42%. Half a medium avocado (68g) delivers 345mg potassium (7% DV). A whole avocado (136g) provides 690mg (15% DV) — nearly double a medium banana's 422mg. Among common fruits, only dried apricots (1162mg/100g) and dried dates (696mg/100g) surpass avocado's potassium density ^[1][2].

Potassium is the one mineral where avocado truly outperforms most plant foods calorie-for-calorie. Per calorie, avocado provides 3.0mg potassium per kcal — comparable to banana (4.0mg/kcal) but with a dramatically different macronutrient context (fat vs. carbohydrate base).

For food journaling, adding half an avocado to a meal increases the meal's potassium by 345mg — roughly equivalent to a small banana's potassium contribution but with 10.5g fat instead of 22g carbs. This is relevant for anyone tracking both potassium and macronutrient ratios.

Avocado provides 89mcg folate per 100g — 22% of the daily value. Half an avocado (68g) delivers 61mcg (15% DV). Among fruits, only orange (30mcg), strawberry (24mcg), and papaya (37mcg) are commonly cited folate sources, but none match avocado's concentration. A whole avocado provides 121mcg folate — 30% DV — approaching the level of a cup of cooked spinach (131mcg) ^[1][2].

Vitamin E is equally notable: 2.07mg per 100g (14% DV). Most fruits contain <0.5mg. Only blackberry (1.17mg), apricot (0.89mg), and kiwi (1.46mg) are meaningful fruit sources. The fat in avocado enhances absorption of this fat-soluble vitamin. A whole avocado delivers 2.8mg vitamin E — 19% DV.

For food journaling, avocado is one of the few fruits that makes a meaningful contribution to folate and vitamin E intake. If tracking micronutrient diversity, half an avocado covers 15% folate and 10% vitamin E — nutrients typically associated with leafy greens and nuts/seeds respectively.