Calories in Avocado
A medium avocado (~150g flesh) provides about 240 kcal, primarily from monounsaturated fat (15g of total fat per serving). Also contains 10g of fiber — among the highest of any single fruit serving.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1/2 medium avocado (~75g) | 120 | 6 | 1.5 | 11 | 5 |
| 1 medium avocado (~150g flesh) | 240 | 12 | 3 | 22 | 10 |
| 100g avocado | 160 | 9 | 2 | 15 | 7 |
| 1 cup cubed (150g) | 240 | 13 | 3 | 22 | 10 |
| 2 Tbsp guacamole (30g) | 48 | 3 | 0.6 | 4.3 | 1.5 |
About these numbers
Avocados are unusually fat-rich for a fruit (~85% of calories from fat) but the fat is primarily oleic acid — the same monounsaturated fatty acid that makes extra-virgin olive oil cardioprotective. The 2022 Pacheco et al. analysis of the Nurses' Health Study and Health Professionals Follow-up Study (n=110,000, 30 years follow-up) found 1 serving of avocado per day was associated with 16–22% lower cardiovascular event risk vs people who never ate avocado.
The fiber content is notable — 10g per medium avocado, mostly insoluble fiber from the flesh. This is roughly 30–40% of an adult's daily fiber target from a single fruit. For diabetes management and gut health, avocados are excellent. For tight calorie cuts, the calorie density (160 kcal per 100g) requires portion awareness — a full avocado is 240 kcal, easy to underestimate.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in an avocado?
- A medium avocado (~150g of edible flesh, ~200g whole with pit and skin) contains approximately 240 kcal. Half an avocado is ~120 kcal — the more common practical serving. Calorie density per 100g is ~160 kcal, in the high range for fruits. Hass avocados (the most common variety) are slightly higher-fat and higher-calorie than larger varieties like Fuerte.
- Are avocados good for weight loss?
- In moderation, yes. Despite the calorie density, controlled studies generally show avocado consumption is weight-neutral or weight-favourable, likely due to high satiety from fat + fiber. The 2013 Wien et al. randomised study showed adding half an avocado to lunch increased satiety by 26% and reduced 5-hour eating desire by 40%. For cuts, the practical approach is 1/4 to 1/2 avocado per serving rather than full fruit — generous enough for satiety benefit, controlled enough for calorie targets.
- Do avocados raise cholesterol?
- No — they lower it. The 2015 Wang et al. randomised controlled trial in the Journal of the American Heart Association compared three diets in 45 overweight adults: low-fat, moderate-fat without avocado, moderate-fat with daily avocado. The avocado group had significantly greater LDL cholesterol reductions (-13 mg/dL vs -8 mg/dL in the moderate-fat-no-avocado group). The mechanism: monounsaturated fat (oleic acid) and avocado-specific phytosterols. Avocado is genuinely cardioprotective, not just neutral.
- Are avocados high in carbs?
- No — about 12g of carbs per medium avocado, of which 10g is fiber. Net carbs are only 2g per medium avocado, making them excellent for keto and very-low-carb diets. The carb concentration per calorie is very low (only 5% of calories from carbs). For diabetes management, avocados produce essentially no glucose response and can be eaten freely within calorie targets.
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