Avocado: calories and nutrition facts
100 g of avocado has 160 kcal. 1 cup, sliced (146 g): 234 kcal.
Avocado is in the family Fruits. Per 100 g it provides 2 g protein, 8.5 g carbohydrates (6.7 g fiber) and 14.7 g fat: about 76% of its calories come from fat.
What avocado provides most
- High in fiber: 6.7 g per 100 g, 24 % of the Daily Value.
- High in folate (vitamin B9): 81 µg per 100 g, 20 % of the Daily Value.
- Source of vitamin K: 21 µg per 100 g, 18 % of the Daily Value.
- Source of vitamin B6: 0.26 mg per 100 g, 15 % of the Daily Value.
- Source of vitamin E: 2.1 mg per 100 g, 14 % of the Daily Value.
- Source of vitamin C: 10 mg per 100 g, 11 % of the Daily Value.
Avocado per serving
The serving is 1 cup, sliced, 146 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, sliced |
|---|---|---|
| Calories | 160 kcal | 234 kcal |
| Protein | 2 g | 2.9 g |
| Carbohydrates | 8.5 g | 12.5 g |
| Fiber | 6.7 g | 9.8 g |
| Sugars | 0.66 g | 0.96 g |
| Fat | 14.7 g | 21.5 g |
| Sodium | 7 mg | 10.2 mg |
Avocado nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 160 kcal | — |
| Protein | 2 g | 4 % |
| Total fat | 14.7 g | 19 % |
| Saturated fat | 2.1 g | 11 % |
| Monounsaturated fat | 9.8 g | — |
| Polyunsaturated fat | 1.8 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 8.5 g | 3 % |
| Dietary fiber | 6.7 g | 24 % |
| Total sugars | 0.66 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 7 µg | 1 % |
| Vitamin C | 10 mg | 11 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 2.1 mg | 14 % |
| Vitamin K | 21 µg | 18 % |
| B1 · Thiamin | 0.07 mg | 6 % |
| B2 · Riboflavin | 0.13 mg | 10 % |
| B3 · Niacin | 1.7 mg | 11 % |
| B6 | 0.26 mg | 15 % |
| B9 · Folate | 81 µg | 20 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 12 mg | 1 % |
| Iron | 0.55 mg | 3 % |
| Magnesium | 29 mg | 7 % |
| Phosphorus | 52 mg | 4 % |
| Potassium | 485 mg | 10 % |
| Sodium | 7 mg | 0 % |
| Zinc | 0.64 mg | 6 % |
| Selenium | 0.4 µg | 1 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.13 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fruits
Of 18 foods in this family on Micela, avocado ranks 1st for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🥑 Avocado | 160 | 2 g |
| 2 | 🍌 Banana | 89 | 1.1 g |
| 3 | 🍇 Grape | 69 | 0.72 g |
| 4 | 🍒 Cherry | 63 | 1.1 g |
| 5 | 🥝 Kiwi | 61 | 1.1 g |
| 6 | 🥭 Mango | 60 | 0.82 g |
| 7 | 🍏 Green apple | 58 | 0.44 g |
| 8 | 🍐 Pear | 57 | 0.36 g |
| 9 | 🫐 Blueberry | 57 | 0.74 g |
| 10 | 🍎 Apple | 52 | 0.26 g |
| 11 | 🍍 Pineapple | 50 | 0.54 g |
| 12 | 🍊 Orange | 47 | 0.94 g |
| 13 | 🍑 Peach | 39 | 0.91 g |
| 14 | 🍈 Melon | 34 | 0.84 g |
| 15 | 🍓 Strawberry | 32 | 0.67 g |
| 16 | 🍉 Watermelon | 30 | 0.61 g |
| 17 | 🍋🟩 Lime | 30 | 0.7 g |
| 18 | 🍋 Lemon | 29 | 1.1 g |
Among Micela's 180 foods, avocado is in the top 10 for vitamin E (9th), potassium (10th).
Where it comes from
Mesoamerica: southern Mexico and Guatemala.
Approximate origin, under review.
Frequently asked questions
How many calories does avocado have?
100 g of avocado has 160 kcal. 1 cup, sliced (146 g) has 234 kcal.
How much protein does avocado have?
2 g per 100 g; 2.9 g in 1 cup, sliced.
How many carbs does avocado have?
8.5 g of carbohydrates per 100 g, of which 6.7 g is fiber and 0.66 g sugars.
What vitamins and minerals does avocado have?
The ones it provides most per 100 g, by Daily Value: fiber, 24 %; folate (vitamin B9), 20 %; vitamin K, 18 %; vitamin B6, 15 %.
Where does avocado come from?
Mesoamerica: southern Mexico and Guatemala. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 9037 · Avocados, raw, all commercial varieties · Avocados, raw, all commercial varieties
One serving (1 cup, sliced) is about 12% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers