Calories in a Hass avocado.
167 kcal per 100 g.
Avocados, raw, California · SR Legacy (2018-04) · USDA FDC 171706
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 167 kcal | 167 kcal |
| Protein | 1.96 g | 1.96 g |
| Carbohydrates | 8.64 g | 8.64 g |
| Fat | 15.4 g | 15.4 g |
| Fibre | 6.8 g | 6.8 g |
| Sugars | 0.3 g | 0.3 g |
| Saturated fat | 2.13 g | 2.13 g |
| Sodium | 8 mg | 8 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) | 1.97 mg | 1.97 mg |
| Vitamin K (phylloquinone) | 21 ug | 21 ug |
| Vitamin C | 8.8 mg | 8.8 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Riboflavin | 0.14 mg | 0.14 mg |
| Niacin | 1.91 mg | 1.91 mg |
| Vitamin B6 | 0.29 mg | 0.29 mg |
| Folate, total | 89 ug | 89 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 507 mg | 507 mg |
| Calcium | 13 mg | 13 mg |
| Phosphorus | 54 mg | 54 mg |
| Magnesium | 29 mg | 29 mg |
| Iron | 0.61 mg | 0.61 mg |
| Zinc | 0.68 mg | 0.68 mg |
| Selenium | 0.4 ug | 0.4 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.17 mg | 0.17 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
Hass is the small, dark, pebbled avocado that most shops sell, and at 167 kcal per 100 g with 15.4 g of fat it is marginally richer than the generic avocado row's 160. The difference is varietal, not culinary: nothing done in a kitchen moves either figure. Fat this dense also means a squeeze of lime and a pinch of salt change the taste without changing the number at all.
Logging this food
One Hass without skin and seed is 136 g and 227 kcal — the number to picture when a recipe says "one avocado". A cup pureed is 230 g and 384. The NLEA label serving is 50 g and 84 kcal, roughly a third of the fruit, which is why label figures and real portions disagree so often on this particular food.
Swaps and alternatives
The generic avocado row is 160 kcal per 100 g, seven below this. Neither is a swap for the other in any meaningful sense. If avocado is on toast for the fat, olive oil delivers more per gram; if it is there for the texture, half a fruit and more bread is the cheaper trade.