Calories in an Avocado: Half, Whole, Per 100g
A whole Hass avocado (approximately 136g of edible flesh) contains about 322 calories, according to USDA FoodData Central (FDC ID 1102652).
Avocado is nutrient-dense, but its calorie count surprises people because it sits far above other fruits. That number matters whether you are logging carefully, building a calorie deficit, or managing blood sugar. Here is the full breakdown by the portions you actually eat.
Calories by Portion Size
The table below uses USDA FoodData Central values for raw California avocado (Hass variety), the dominant type in most markets.
| Portion | Weight (g) | Calories (kcal) | Total Fat (g) | Net Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| 1 tbsp mashed | 15 | 24 | 2.2 | 0.2 | 0.3 |
| 2 tbsp (1/8 avocado) | 30 | 48 | 4.4 | 0.5 | 0.6 |
| Half avocado (medium) | 68 | 161 | 14.7 | 2.0 | 2.0 |
| Whole avocado (medium) | 136 | 322 | 29.5 | 4.1 | 4.0 |
| Per 100g | 100 | 160 | 14.7 | 1.8 | 2.0 |
Net carbs = total carbohydrates minus dietary fiber. Avocado is unusually high in fiber (6.7g per half), which is why net carbs stay low even though total carbs are around 8.5g per half.
The Macro Profile
Almost all of the calories in avocado come from fat — roughly 77% of total energy. The dominant fatty acid is oleic acid, a monounsaturated fat also found in olive oil and associated with reduced LDL oxidation in controlled feeding trials. Saturated fat accounts for only about 14% of total fat, which is low for a high-fat food. Polyunsaturated fats make up another 13%.
Protein is modest at around 2g per half. Fiber is the standout story: 6.7g per half slows gastric emptying, affecting both satiety and post-meal glucose. Avocado also delivers potassium (487mg per half), folate, vitamin K, and vitamin B6 alongside fat-soluble vitamins E and C.
Does It Fit Your Goals?
Weight loss. A half avocado adds 161 calories — roughly 8–10% of a 1,500–2,000 kcal daily target. The satiety value is high: fat and fiber together blunt appetite hormones longer than most carbohydrate-heavy snacks, and studies on avocado inclusion in energy-restricted diets show no disadvantage. Portion accuracy is key — weigh or default to half a fruit per serving. Use the macro calculator to see how it fits your daily fat and calorie budget.
Blood sugar management. Avocado has a glycemic index near zero because nearly all its carbohydrate mass is fiber. Net carbs per half are only around 2g, which produces a negligible glycemic load. For people managing prediabetes, type 2 diabetes, or insulin resistance, avocado is one of the few calorie-dense foods that adds volume and satiety without meaningfully raising post-meal glucose. Adding avocado to a meal that contains higher-GI foods (rice, bread, fruit) can modestly blunt the overall glycemic response by slowing gastric emptying. Check the glycemic load calculator to model the impact of a full meal that includes avocado alongside other ingredients.
For a broader look at how high-fat whole foods interact with daily energy balance, see our guide on counting calories to lose weight.
Practical Logging Tips
Avocado weight varies enormously by size — a small avocado may yield only 80g of flesh, a large Florida avocado can yield over 300g. Logging “one avocado” without weighing introduces a potential error of 100–200 calories. Weigh the flesh after removing skin and pit, or use the half-unit default (68g / 161 kcal) as a consistent estimate.
Guacamole adds complexity — restaurant versions with added oil or sour cream can push calories well above the avocado baseline. Log avocado dishes as composed recipes when possible.
Snap a photo of your avocado toast or guac bowl in CalEye and let the AI read the portion for you in seconds.
Frequently asked questions
- How many calories are in half an avocado?
- A medium avocado half (approximately 68g of edible flesh) contains roughly 161 calories, 15g of fat, 2g of protein, and 2g of net carbs, based on USDA FoodData Central data.
- Is avocado high in calories compared to other fruits?
- Yes. Avocado is calorie-dense relative to most fruits because nearly 77% of its calories come from fat (mostly oleic acid). A 100g serving has about 160 calories, compared to around 52 kcal per 100g for banana or 57 kcal for apple.
- Can I eat avocado on a calorie deficit or low-carb diet?
- Avocado fits both goals. It delivers only about 2g of net carbs per half, making it keto-friendly. On a calorie deficit, portion control matters — stick to half an avocado per sitting and account for those 161 calories in your daily total.