How many calories are in 100 gm of avocado? Your complete guide

December 6, 2025 •

3 min read

According to the USDA, a 100-gram serving of raw, all commercial varieties of avocado contains approximately 160 calories. While avocados are notably calorie-dense due to their high fat content, these fats are predominantly healthy monounsaturated fats that offer significant health benefits.

Quick Summary

A 100g portion of avocado typically provides around 160 calories, along with healthy fats, fiber, and essential vitamins and minerals. The calorie count can vary slightly depending on the specific variety, ripeness, and size, so moderate portion control is important for dietary planning.

Key Points

Calorie Count: A 100-gram serving of avocado contains approximately 160 calories.
Healthy Fats: The majority of calories in avocado come from monounsaturated fats, which are heart-healthy.
High Fiber: 100g of avocado contains about 6.7 grams of dietary fiber, promoting satiety and digestive health.
Nutrient Dense: Avocado is a great source of potassium, vitamins K, E, and C, and folate.
Weight Management: Despite its calorie density, the fat and fiber in avocado can help manage weight by increasing fullness.
Portion Control: Due to its caloric density, it is important to be mindful of portion sizes when incorporating avocado into your diet.

Breakdown of 100g Avocado Nutrition

For those tracking their nutritional intake, understanding the full profile of a food is as important as knowing its calorie count. A standard 100-gram serving of avocado, which is roughly half of a medium-sized fruit, offers a lot more than just energy. Most of the calories come from monounsaturated fats, particularly oleic acid, which is also a major component of olive oil.

Macronutrient Profile

Here is a detailed look at the macronutrient composition of 100g of avocado, based on USDA data:

Total Fat: Approximately 15 grams, with the majority being heart-healthy monounsaturated fats.
Total Carbohydrates: Around 8.5 grams.
Dietary Fiber: A significant 6.7 grams, which is a large portion of the total carbs and aids in digestion.
Sugars: Less than 1 gram, making it a low-sugar fruit.
Protein: About 2 grams, providing a small but valuable amount of this essential nutrient.

Micronutrient Powerhouse

Beyond its macronutrient content, avocado is an excellent source of several vitamins and minerals that contribute to overall health:

Potassium: Contains 485 mg, which is more than a banana and is vital for blood pressure regulation.
Vitamin K: Provides 21 mcg, essential for blood clotting and bone health.
Folate (Vitamin B9): With 81 mcg, it plays a key role in cell growth and metabolism.
Vitamin C: Supplies 10 mg, an important antioxidant for immune function.
Vitamin E: Offers 2.1 mg, another powerful antioxidant that protects against cell damage.

Avocado's Impact on Weight Management

Despite being a high-calorie food, avocados can be a beneficial addition to a weight management plan. The combination of healthy fats and high fiber content contributes to increased satiety, helping you feel full and potentially reducing overall calorie intake throughout the day. Research has indicated that people who regularly consume avocados tend to have healthier dietary patterns and lower body weights.

Here are a few ways avocados support weight management:

Promotes Fullness: The healthy fats and high fiber slow down digestion, keeping you feeling full for longer.
Regulates Blood Sugar: With a very low glycemic index (estimated at 15), avocado won't cause blood sugar spikes, which helps control cravings.
Supports a Healthy Gut: The fiber in avocados acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy microbiome.

Comparison of 100g Avocado to Other Fruits

To put avocado's calorie count in perspective, consider this comparison table with other common fruits, all per 100g serving:


Food (per 100g)	Calories	Fiber	Fat	Sugar
Avocado	~160 kcal	6.7 g	15 g	0.7 g
Banana	~89 kcal	2.6 g	0.3 g	12 g
Apple	~52 kcal	2.4 g	0.2 g	10 g
Strawberries	~32 kcal	2 g	0.3 g	4.9 g

As the table shows, avocado has a much higher fat and calorie content than most fruits, but also offers significantly more fiber than bananas, apples, or strawberries.

Healthy Ways to Incorporate Avocado

Avocado's creamy texture and mild flavor make it incredibly versatile. Here are some simple and delicious ways to add it to your diet:

On Toast: A classic choice, mashed avocado on whole-grain toast provides a satisfying breakfast or snack.
In Salads: Sliced or cubed avocado adds healthy fats and a creamy contrast to fresh salads.
As a Dip: Create a heart-healthy guacamole to serve with vegetables or whole-grain chips.
In Smoothies: Blending a quarter or half an avocado into a smoothie makes it rich, creamy, and more filling.
As a Substitute: Use puréed avocado as a healthier substitute for butter or oil in baking recipes.

Conclusion

In summary, 100 grams of avocado contains around 160 calories, with the bulk coming from healthy monounsaturated fats. While this is higher than many fruits, the nutritional profile—rich in fiber, vitamins, and minerals—makes it a highly valuable and nutrient-dense food. When consumed in moderation as part of a balanced diet, avocados can promote a feeling of fullness, support heart health, and aid in weight management. The key is to be mindful of portion sizes to keep calorie intake in check while reaping all the amazing benefits this superfood has to offer.

For more detailed nutritional information and studies, a great resource is the National Institutes of Health (NIH) research via their PubMed Central database, which offers comprehensive reviews on the health effects of Hass avocado.

Frequently Asked Questions

Yes, compared to many common fruits like apples or bananas, 100 grams of avocado is higher in calories due to its significant healthy fat content.

Yes, the fat in avocado is predominantly monounsaturated fat, which is considered a 'good' fat that can help lower bad cholesterol and support heart health.

Yes, avocados can aid in weight loss. The high fiber and fat content increase satiety, helping you feel full for longer and potentially reducing overall calorie consumption.

A 100-gram serving of avocado contains about 485 mg of potassium, which is more than what is found in a banana.

100 grams of avocado contains approximately 8.5 grams of total carbohydrates and less than 1 gram of sugar, making it a low-sugar fruit.

You can add 100 grams (about half an avocado) to your diet by mashing it on toast, adding it to salads, blending it into a smoothie, or using it to make a heart-healthy guacamole.

Yes, the exact calorie count can differ slightly between avocado varieties, with some sources listing slightly higher or lower values, but 160 kcal per 100g is a widely accepted average for commercial varieties.