Avocado Nutrition Facts: Calories, Vitamins & Minerals
Avocado nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: half, 100 g |
|---|---|---|
| Calories | 160 kcal | 160 kcal |
| Energy (kilojoules) | 669 kJ | 669 kJ |
| Protein | 2 g | 2 g |
| Fat | 15 g | 15 g |
| incl. saturated | 2.1 g | 2.1 g |
| Total carbohydrates | 8.7 g | 8.7 g |
| incl. sugars | 0.7 g | 0.7 g |
| incl. fiber | 6.7 g | 6.7 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
160 kcal (669 kJ) per 100 g · P/F/C 2/15/8.7 g
Serving (half, 100 g) — 160 kcal (669 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: low fiber: high
Are avocados healthy?
Yes. On their nutrient profile, avocados are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 6.7 g per serving — 27% of the 25 g a day the WHO recommends.
- Mostly unsaturated fat: saturated fat is 14% of the fat — 2.1 g per serving.
A typical serving (half, 100 g) has 160 kcal, 2 g protein, 15 g fat and 8.7 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Avocado is an unusual fatty fruit: most of its fat is monounsaturated, like olive oil. It's rich in potassium and fiber — and has about 160 kcal per 100 g.
protein 5%fat 89%carbs 6%
Vitamins and minerals in avocado
Per 100 g, the standouts are copper — 0.19 mg, 21% of the Daily Value; folate — 81 mcg, 20% of the Daily Value (#1 of 38 in our fruit & berries section); vitamin K — 21 mcg, 18% of the Daily Value (#3 of 38 in our fruit & berries section).
| Nutrient | Per 100 g | Serving: half, 100 g | % DV |
|---|---|---|---|
| Vitamin C | 10 mg | 10 mg | 11% |
| Vitamin E | 2.1 mg | 2.1 mg | 14% |
| Vitamin K | 21 mcg | 21 mcg | 18% |
| Thiamin (B1) | 0.07 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.13 mg | 0.13 mg | 10% |
| Niacin (B3) | 1.7 mg | 1.7 mg | 11% |
| Vitamin B6 | 0.26 mg | 0.26 mg | 15% |
| Folate (B9) | 81 mcg | 81 mcg | 20% |
| Potassium | 485 mg | 485 mg | 10% |
| Magnesium | 29 mg | 29 mg | 7% |
| Phosphorus | 52 mg | 52 mg | 4% |
| Iron | 0.55 mg | 0.55 mg | 3% |
| Zinc | 0.64 mg | 0.64 mg | 6% |
| Copper | 0.19 mg | 0.19 mg | 21% |
| Manganese | 0.14 mg | 0.14 mg | 6% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Avocados, raw, all commercial varieties” (FDC ID 171705, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Avocado calories by weight, 50–300 g
150 g of avocado has 240 calories and 200 g has 320. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 80 | 1 / 7.5 / 4.4 | 3.4 |
| 100 g — typical serving | 160 | 2 / 15 / 8.7 | 6.7 |
| 150 g | 240 | 3 / 23 / 13 | 10 |
| 200 g | 320 | 4 / 30 / 17 | 13 |
| 250 g | 400 | 5 / 38 / 22 | 17 |
| 300 g | 480 | 6 / 45 / 26 | 20 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Calories in dishes with avocado
| Dish | Serving | Kcal per serving | Avocado in it |
|---|---|---|---|
| Avocado toast with salmon | 160 g | 323 | ≈60 g |
| Avocado toast with poached egg | 170 g | 335 | ≈59 g |
| Salmon and avocado salad | 200 g | 302 | ≈61 g |
| Shrimp and avocado bruschetta | 190 g | 348 | ≈51 g |
| Shrimp and avocado salad | 220 g | 253 | ≈59 g |
| Salmon tartare | 160 g | 325 | ≈41 g |
| King crab and avocado salad | 190 g | 239 | ≈41 g |
| Scrambled eggs with avocado on toast | 210 g | 391 | ≈40 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (half, 100 g) is 160 kcal — roughly 52 min of easy walking or 20 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Avocado: swaps and alternatives
No need to swap: avocados already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.7 g (red is over 22.5 g), saturated fat 2.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 100 g, a typical serving of avocado.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Avocado | A | 160 | 2 | 6.7 |
| Banana | A | 96 | 1.1 | 2.6 |
Avocado vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Persimmon | 70 | 0.6 / 0.2 / 19 |
| Figs | 74 | 0.8 / 0.3 / 19 |
| Passion Fruit | 80 | 2.2 / 0.7 / 24 |
| Pomegranate | 83 | 1.7 / 1.2 / 18 |
| Avocado | 160 | 2 / 15 / 8.7 |
| Prunes | 240 | 2.2 / 0.4 / 64 |
| Dried Apricots | 241 | 3.4 / 0.5 / 63 |
FAQ
How many calories are in 100 g of avocado?
100 g of avocado has 160 calories, with 2 g protein, 15 g fat and 8.7 g carbohydrates (6.7 g fiber).
How many calories are in a serving of avocado?
A serving (half, 100 g) has 160 calories: 2 g protein, 15 g fat and 8.7 g carbs.
What are the macros of avocados?
Per 100 g: 2 g protein, 8.7 g carbs and 15 g fat. By calories that's about 5% protein, 6% carbs and 89% fat.
How long do you have to walk to burn a serving of avocado?
About 52 min of easy walking or 20 min of cycling for a 70 kg (154 lb) person — that's the 160 calories in a serving (half, 100 g).
What vitamins and minerals are in avocado?
Per 100 g, avocado is richest in copper (0.19 mg, 21% DV), folate (81 mcg, 20% DV), vitamin K (21 mcg, 18% DV) — from USDA FoodData Central record 171705.
How much fiber is in avocados?
100 g of avocado has 6.7 g of fiber — 27% of the 25 g a day the WHO recommends.
More in fruit & berries
AppleOrangeGrapesPearKiwiWatermelonPineappleMangoStrawberriesRaspberries