Avocado: Calories, Nutrition & Healthier Swaps
160 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: medium salt: low fiber: high
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.
Avocado nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: half, 100 g |
|---|---|---|
| Calories | 160 kcal | 160 kcal |
| Protein | 2 g | 2 g |
| Fat | 15 g | 15 g |
| incl. saturated | 2.1 g | 2.1 g |
| Carbohydrates | 2 g | 2 g |
| incl. sugars | 0.7 g | 0.7 g |
| Fiber | 6.7 g | 6.7 g |
| Salt | 0 g | 0 g |
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.
Avocado: nutrition highlights
It has 6.7 g of fiber per serving — roughly 27% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, avocado gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One 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.
Healthier swaps for Avocado
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Edamame — 130 g, 156 kcal: +14 g protein.
- Dried porcini — 80 g, 168 kcal: −1.7 g saturated fat, +9.3 g fibre.
More in vegetables
CucumberTomatoesCarrotsBroccoliCauliflowerSpinachKaleEggplantBell PepperOnion