How many calories are in 100 grams of avo?

December 7, 2025 •

3 min read

According to USDA data, 100 grams of avocado contains approximately 160 calories. This calorie count is significantly influenced by the fruit's healthy monounsaturated fat content, making it a satiating and nutrient-dense food option for many diets.

Quick Summary

This guide provides a detailed look at the caloric and nutritional information for 100 grams of avocado, explaining the macronutrient composition and comparing it to other common fruits. It also covers health benefits, portion size recommendations, and tips for incorporating this versatile fruit into a balanced diet.

Key Points

100g Calorie Count: A 100-gram serving of avocado contains approximately 160 calories.
Source of Healthy Fats: The majority of the calories come from monounsaturated fats, which are beneficial for heart health and can lower bad cholesterol.
Rich in Fiber: A 100g portion provides 6.7g of dietary fiber, promoting satiety and healthy digestion.
Nutrient-Dense: Avocados are packed with vitamins and minerals, including Vitamin K, Folate, and more potassium than a banana.
Versatile Ingredient: It can be used in savory and sweet dishes, from guacamole to brownies, serving as a healthy fat substitute.
Mindful Portion Control: Due to its calorie density, mindful portion sizes are recommended, especially for weight management.

Avocado's Caloric Breakdown

The average calorie count for 100 grams of raw avocado is around 160 kcal, though this can vary slightly depending on the specific variety, ripeness, and cultivation conditions. The majority of these calories come from the avocado's fat content, primarily heart-healthy monounsaturated fatty acids.

Macronutrient Profile in 100g

Understanding the macronutrient breakdown helps explain why avocados are so filling and beneficial for health despite their higher calorie density compared to many other fruits. For 100g, the approximate values are:

Total Fat: 15g, with a large portion being monounsaturated fat, including oleic acid.
Total Carbohydrates: 8.5g, most of which comes from dietary fiber.
Dietary Fiber: 6.7g, which promotes digestive health and feelings of fullness.
Protein: 2g, making it one of the fruits with the highest protein content.
Sugar: Less than 1g, which makes it an excellent choice for low-sugar and ketogenic diets.

A Nutritious Powerhouse Beyond Calories

Beyond its energy content, the avocado offers a wealth of vitamins and minerals. For a 100g serving, you can expect significant amounts of:

Vitamin K: Essential for blood clotting and bone health.
Folate (Vitamin B9): Crucial for cell growth and metabolism.
Potassium: Contains more potassium than a banana, which helps regulate blood pressure.
Vitamin C: An antioxidant that supports the immune system.
Vitamin E: Another powerful antioxidant that protects cells from damage.

The Role of Healthy Fats

The healthy fats in avocado are its most notable feature. These monounsaturated fats have been shown to help lower LDL ('bad') cholesterol levels and increase HDL ('good') cholesterol. This can help improve heart health and reduce the risk of cardiovascular disease. The fat content also aids in the absorption of fat-soluble vitamins (A, D, E, and K), making it beneficial to pair avocado with other foods to enhance their nutritional value.

How Avocado Calories Compare to Other Fruits

To put the avocado's calorie count into perspective, here is a comparison table showcasing its nutritional profile versus other popular fruits, per 100g:


Food (per 100g)	Calories	Total Fat	Total Carbs	Dietary Fiber	Sugar
Avocado	~160 kcal	15g	8.5g	6.7g	0.7g
Banana	89 kcal	0.3g	22.8g	2.6g	12.2g
Apple	52 kcal	0.2g	13.8g	2.4g	10.4g
Strawberries	32 kcal	0.3g	7.7g	2.0g	4.9g
Coconut (fresh)	354 kcal	33.5g	15.2g	9.0g	6.2g

This comparison highlights the avocado's unique position as a high-fat, low-sugar fruit. While higher in calories than apples or strawberries, its fat and fiber content promote satiety, helping to manage appetite.

Portion Control and Versatility

Given the high-calorie density, portion control is key for those watching their weight. A common serving size is about one-third of a medium avocado, which is approximately 50 grams and contains about 80 calories. The fruit's creamy texture makes it incredibly versatile, allowing it to be incorporated into a variety of dishes without relying on high-calorie dairy or saturated fats.

Ideas for Incorporating Avocado:

Breakfast: Add sliced avocado to toast or breakfast tacos.
Lunch: Use it in salads, sandwiches, or wraps for extra creaminess.
Snack: Make a heart-healthy guacamole for dipping.
Dinner: Add it to tacos, enchiladas, or sushi bowls.
Dessert: Use puréed avocado as a butter replacement in brownies or make a creamy chocolate mousse.

Conclusion

Understanding how many calories are in 100 grams of avo provides important context for its nutritional role. At approximately 160 calories per 100 grams, it is a calorie-dense food, but the energy is derived from beneficial monounsaturated fats, fiber, and an array of vitamins and minerals. When consumed in moderation, avocado can be a valuable addition to a balanced diet, supporting heart health, digestion, and overall wellness. Its unique nutritional profile and versatility make it a true superfood deserving of its reputation.

Frequently Asked Questions

A 100g portion of Hass avocado contains approximately 160 calories, although this can vary slightly based on ripeness and size.

While the taste and texture of an avocado change as it ripens, the overall calorie count per 100 grams does not change significantly. The ripening process involves changes in moisture and texture, not a major shift in energy content.

Compared to many other fruits like apples and berries, avocados are higher in calories due to their high content of healthy fats. However, these fats are beneficial for health and promote a feeling of fullness.

Yes, when consumed in moderation, avocado can support weight management. Its high fiber and healthy fat content promote satiety, helping to regulate appetite and prevent overeating.

A typical serving size is about one-third of a medium avocado, which is approximately 50 grams and contains around 80 calories. This provides healthy fats and nutrients without excessive calories.

No, calorie counts can differ based on the variety. For example, some Florida avocados, which are larger with smoother skins, have a lower fat content and fewer calories than the common Hass variety. However, 100g provides a good general estimate.

Avocado is botanically a single-seeded berry and is unique among fruits for its high fat content. Since fat provides more calories per gram than carbohydrates, avocados have a higher energy density than most other fruits.