Calories in an avocado.
160 kcal per 100 g.
Avocado is the fruit where size matters most: at 15% fat by weight, a 30 g difference in the fruit moves the total by about 50 kcal. Half a medium avocado (~68 g of flesh) is about 110 kcal.
Avocados, raw, all commercial varieties · SR Legacy (2018-04) · USDA FDC 171705
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 160 kcal | 160 kcal |
| Protein | 2 g | 2 g |
| Carbohydrates | 8.53 g | 8.53 g |
| Fat | 14.7 g | 14.7 g |
| Fibre | 6.7 g | 6.7 g |
| Sugars | 0.66 g | 0.66 g |
| Saturated fat | 2.13 g | 2.13 g |
| Sodium | 7 mg | 7 mg |
| Salt (calculated from sodium) | 0.02 g | 0.02 g |
| Vitamin A (RAE) | 7 ug | 7 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 2.07 mg | 2.07 mg |
| Vitamin K (phylloquinone) | 21 ug | 21 ug |
| Vitamin C | 10 mg | 10 mg |
| Thiamin | 0.07 mg | 0.07 mg |
| Riboflavin | 0.13 mg | 0.13 mg |
| Niacin | 1.74 mg | 1.74 mg |
| Vitamin B6 | 0.26 mg | 0.26 mg |
| Folate, total | 81 ug | 81 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 485 mg | 485 mg |
| Calcium | 12 mg | 12 mg |
| Phosphorus | 52 mg | 52 mg |
| Magnesium | 29 mg | 29 mg |
| Iron | 0.55 mg | 0.55 mg |
| Zinc | 0.64 mg | 0.64 mg |
| Selenium | 0.4 ug | 0.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.19 mg | 0.19 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
An avocado is 160 kcal per 100 g with 14.7 g of fat, which makes it the one fruit here that behaves like a fat. It is eaten raw and the number does not move. What moves it is the amount: because it is fat-rich rather than water-rich, the gap between a small avocado and a large one is far wider in calories than the same gap in an apple.
Logging this food
A whole avocado in USDA's listing is 201 g of flesh and 322 kcal; a cup of cubes is 150 g and 240; a cup pureed is 230 g and 368. The NLEA serving — the label portion — is 50 g and 80 kcal, which is a third of an avocado and not what most people put on toast. Weigh the flesh, not the fruit: skin and stone are about a quarter of it.
Swaps and alternatives
The Hass row is 167 kcal per 100 g, close enough to be the same food. Against other fruit there is no comparison — an apple is 52 — so the useful swap is portion rather than produce: half an avocado instead of a whole one is about 160 kcal, which is more than most sandwich fillings cost in total.
Questions about an avocado
How many calories are in half an avocado?
About 114 kcal for half a medium Hass (~68 g of flesh), using the USDA value of 167 kcal per 100 g. Half a large avocado is closer to 165 kcal.
Do avocado calories change as it ripens?
Not meaningfully. Ripening softens the flesh and develops flavor but doesn't add energy; minor water loss can nudge density up slightly while the fruit gets correspondingly lighter. A 136 g Hass is ~227 kcal firm or soft.
Are avocado calories different from the fat in oil or butter?
Per gram of fat, no — fat is ~9 kcal/g everywhere. Per 100 g of food, hugely: avocado is ~160–167 kcal while olive oil is 884, because avocado flesh is ~73% water and brings fiber, potassium and folate along.
Is avocado good for weight loss despite the calories?
It can be, in portions you actually count. Its fiber and fat slow digestion and improve satiety. The risk is purely arithmetic: at ~227 kcal per fruit, an uncounted daily avocado is an uncounted ~1,600 kcal per week.