Calories in Avocado: Protein, Carbs and Fat per 100 g and per Serving
Quick answer: A whole avocado gives about 201 g of flesh once the skin and pit are off, and that is about 320 kcal: 29 g of fat, 17 g of carbohydrate (13 g of it fiber) and 4 g of protein. Half an avocado is about 160 kcal; a smaller California avocado is about 225 kcal whole. Per 100 g, avocado is 160 kcal, which makes it one of the few fruits where fat, not sugar, carries the calories.
Calories by serving
Weights are for the flesh only. The whole-fruit weight is USDA's average across the avocados sold in the US.
| Serving | Weight | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| 1 whole avocado | 201 g | 320 kcal | 4.0 g | 29 g | 17 g | 13 g |
| ½ avocado | about 100 g | 160 kcal | 2.0 g | 15 g | 8.6 g | 6.7 g |
| NLEA serving (about ¼ avocado) | 50 g | 80 kcal | 1.0 g | 7.3 g | 4.3 g | 3.4 g |
| 1 cup, sliced | 146 g | 235 kcal | 2.9 g | 21 g | 12 g | 9.8 g |
| 1 cup, cubed | 150 g | 240 kcal | 3.0 g | 22 g | 13 g | 10 g |
| 1 cup, mashed or pureed | 230 g | 370 kcal | 4.6 g | 34 g | 20 g | 15 g |
Sugar stays under 2 g in every serving. Avocados vary a lot in size, more than apples or bananas, so the "whole avocado" line is the least reliable one in the table. If you can weigh the flesh, 100 g is 160 kcal and the rest is simple arithmetic.
Per 100 g nutrition
Raw avocado, flesh only, per 100 g:
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Protein | 2.0 g |
| Fat | 15 g |
| Saturated fat | 2.1 g |
| Monounsaturated fat | 9.8 g |
| Carbohydrate | 8.5 g |
| Fiber | 6.7 g |
| Sugars | 0.7 g |
| Water | 73 g |
| Potassium | 490 mg |
| Folate | 81 µg |
| Vitamin K | 21 µg |
Two things stand out. Most of the fat is monounsaturated: 9.8 g of the 15 g. And most of the carbohydrate is fiber: 6.7 g of 8.5 g, so the remaining carbs are under 2 g per 100 g. That is why avocado shows up in low-carb and keto plans, where the calories still count even if the carbs barely do.
Forms and variants
USDA keeps separate records for the two types of avocado grown in the US. California avocados are smaller and richer; Florida avocados are much bigger and lighter per gram. Per 100 g:
| Type | Calories | Protein | Fat | Carbs | Sugar | Fiber | FDC ID |
|---|---|---|---|---|---|---|---|
| All commercial varieties (average) | 160 kcal | 2.0 g | 15 g | 8.5 g | 0.7 g | 6.7 g | 171705 |
| California | 167 kcal | 2.0 g | 15 g | 8.6 g | 0.3 g | 6.8 g | 171706 |
| Florida | 120 kcal | 2.2 g | 10 g | 7.8 g | 2.4 g | 5.6 g | 171707 |
Florida avocados have fewer calories per gram but more per fruit. One California avocado, without skin and seed, weighs 136 g and comes to about 225 kcal. One Florida avocado weighs 304 g and comes to about 365 kcal. If the avocado in your hand is much bigger than your palm, log it by weight rather than as "1 avocado".
Avocado and weight loss
Avocado fills you up, but it is also calorie-dense. Half of one, at about 160 kcal, carries 6.7 g of fiber, which is about a quarter of the 28 g Daily Value on US labels. But the same half also carries 15 g of fat, and the calories come quickly: a whole avocado on toast is 320 kcal before the bread.
Logging accurately matters more here than with most fruit. "Some avocado" can mean 30 g (about 48 kcal) or a whole fruit (about 320 kcal). A practical rule is to log avocado in halves or quarters of the fruit you cut, or by weight. For the daily target itself, see how to set a calorie deficit for weight loss.
How to log it
Voice works best when you name the fraction: "half an avocado" or "a quarter of an avocado on toast". If it went into a salad or a bowl, say how much of the fruit went in.
Photo recognises sliced or mashed avocado, but the amount is hard to judge, especially when it is spread on toast or mixed into guacamole. Check the estimated weight in grams and correct it if it looks off.
Barcode is for packaged guacamole and avocado spreads, where the label is the right source. A loose avocado has no barcode.
CalMePlease logs avocado from a voice note or a photo, shows the portion in grams so you can correct it in one tap, and returns fat and fiber alongside calories. More on how accurate photo calorie counting is.
FAQ
How many calories are in an avocado? A whole avocado, about 201 g of flesh, has about 320 kcal. A California avocado (136 g of flesh) is about 225 kcal, a Florida avocado (304 g) about 365 kcal.
How many calories are in half an avocado? About 160 kcal for half of an average avocado (about 100 g of flesh), with 15 g of fat and 6.7 g of fiber.
How many calories are in 100 g of avocado? 160 kcal per 100 g of flesh: 15 g of fat, 8.5 g of carbohydrate (6.7 g of it fiber) and 2 g of protein.
How many carbs are in an avocado? About 17 g in a whole avocado, of which 13 g is fiber. Per 100 g, carbs minus fiber is under 2 g.
How much protein is in an avocado? About 4 g in a whole avocado and 2 g per 100 g. Avocado is a fat food, not a protein source.
Is avocado good for weight loss? It can fit a deficit, but it is calorie-dense: half an avocado is about 160 kcal. The fiber helps with fullness; the portion size decides whether it fits the day.
Data: USDA FoodData Central, SR Legacy — Avocados, raw, all commercial varieties (FDC ID 171705); Avocados, raw, California (FDC ID 171706); Avocados, raw, Florida (FDC ID 171707). Portion weights from the same records. Fiber Daily Value: FDA Nutrition Facts label (28 g). Values checked October 2026.
Related: Calories in nuts and seeds · How much fiber per day · Calories in eggs
CalMePlease logs avocado by the half or quarter from a voice note or a photo, with fat and fiber per serving. Free on the App Store.
