How many calories are in 75g of Hass avocados? A full nutritional breakdown

December 9, 2025 •

3 min read

A 75-gram serving of Hass avocado contains approximately 120 calories, making it a nutrient-dense food packed with healthy fats. This small portion provides a wealth of vitamins, minerals, and dietary fiber, contributing significantly to a balanced diet and promoting a feeling of fullness.

Quick Summary

A 75g Hass avocado serving contains about 120 calories, primarily from healthy monounsaturated fats. This portion also supplies fiber, essential vitamins, and key minerals for overall health.

Key Points

Calorie Count: A 75g serving of Hass avocado contains approximately 120 calories.
Healthy Fat Source: The majority of calories come from healthy monounsaturated fats, beneficial for heart health.
Rich in Fiber: A 75g portion provides about 5g of dietary fiber, which aids in digestion and increases satiety.
Vitamins and Minerals: It is a good source of potassium, folate, and vitamins K and E.
Satiety Effect: The combination of healthy fats and fiber helps you feel full and satisfied, which can support weight management goals.
Recipe Versatility: The 75g serving is a versatile portion size perfect for snacks, toast, or adding to salads and smoothies.

Understanding the Calorie Count in 75g of Hass Avocado

A 75-gram portion of Hass avocado, which is equivalent to about half a medium-sized fruit, contains approximately 120 calories. These calories come mainly from the fruit's healthy fat content, with a smaller contribution from carbohydrates and protein. While avocados are often perceived as high in fat, it's crucial to understand that these are predominantly monounsaturated fats, which are considered healthy for the heart. This makes the 120 calories a worthwhile addition to a balanced diet, providing energy along with essential nutrients.

The Macronutrient Breakdown for a 75g Serving

To get a clearer picture of what a 75g serving of Hass avocado offers, let's break down its macronutrient profile:

Fat (approx. 11g): The majority of the calories in avocado come from fat. This includes about 7g of heart-healthy monounsaturated fat, 2g of saturated fat, and 1g of polyunsaturated fat.
Carbohydrates (approx. 6g): Avocado is relatively low in carbohydrates compared to other fruits. Importantly, most of these carbs are from fiber.
Dietary Fiber (approx. 5g): With 5 grams of fiber, a 75g serving helps promote digestive health and satiety.
Protein (approx. 2g): While not a significant protein source, avocado does contribute a small amount of this essential macronutrient.

Hass vs. Other Avocado Varieties: A Nutritional Comparison

Not all avocados are created equal. The Hass variety is popular for its rich, creamy texture, which is due to its higher fat and calorie content compared to some other types, like the larger, watery Florida avocado.


Feature	Hass Avocado	Florida Avocado
Appearance	Dark, pebbly, purplish-black skin when ripe.	Lighter green, shiny, smooth skin.
Texture	Rich, creamy, and buttery due to high fat content.	More watery and less creamy due to lower fat content.
Calories (approx. per cup)	Higher (~384 kcal).	Lower (~276 kcal).
Fat (approx. per cup)	Higher (~35g).	Lower (~23g).
Best For...	Guacamole, toast, sauces, smoothies where a creamy texture is desired.	Salads or dishes where a lighter, less fatty fruit is preferred.

Beyond Calories: A Nutrient-Dense Food

While counting calories is important for weight management, focusing solely on energy can cause you to miss the bigger picture of avocado's nutritional value. The 75g serving provides a host of essential vitamins and minerals that support overall health.

Potassium: Avocados are known for their high potassium content, which is vital for maintaining healthy blood pressure.
Vitamins: A 75g portion is a good source of B vitamins (including folate, essential during pregnancy), Vitamin E (an antioxidant), and Vitamin K (important for bone health).
Antioxidants: Avocados contain various bioactive compounds, such as carotenoids, which have been shown to protect against oxidative damage.

Incorporating 75g of Hass Avocado into Your Diet

Given its healthy fat and fiber content, a 75g serving can be easily integrated into daily meals to boost both flavor and nutritional value. Its ability to increase satiety can also help with weight management by preventing overeating.

Here are a few ways to enjoy your 75g portion:

Avocado Toast: Mash and spread on a slice of whole-grain toast for a classic, satisfying breakfast or snack.
Salad Topping: Dice and add to any salad to increase the absorption of fat-soluble vitamins from other vegetables.
Smoothie Ingredient: Blend with fruits and leafy greens for a creamy, nutrient-rich smoothie.
Side Dish: Serve alongside eggs for a protein-packed meal.
Healthier Spreads: Use in place of mayonnaise in chicken or egg salad for a healthier twist.

Conclusion: The Nutritional Value of 75g of Hass Avocado

Ultimately, a 75g serving of Hass avocado, with its approximately 120 calories, represents a nutritionally sound choice. The calories are derived from beneficial monounsaturated fats, and the portion is rich in fiber, vitamins, and minerals. Whether you're tracking calories or simply aiming for a more nutrient-dense diet, this creamy, satisfying fruit is an excellent addition. Its versatility allows for easy incorporation into a wide variety of meals, and its proven health benefits, including supporting heart and digestive health, make it a truly valuable food.

For more detailed nutritional information, including the USDA database, consider consulting reliable sources such as the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC10340145/)

Frequently Asked Questions

Yes, a 75g serving is often used as a reference point for nutritional information and is equivalent to about half a medium-sized Hass avocado.

Hass avocados are more calorie-dense than varieties like the Florida avocado due to their higher fat content. The creamier texture of Hass is a direct result of this higher fat ratio.

Yes, incorporating a 75g serving can aid weight management. The healthy fats and fiber promote satiety, helping to reduce overall calorie consumption throughout the day.

A 75g serving offers heart-healthy monounsaturated fats, dietary fiber for digestion, and essential vitamins like K, E, and B6. It also contains potassium, which helps regulate blood pressure.

The most accurate way to measure 75g is by using a kitchen food scale. Alternatively, it is roughly equal to half of a standard medium-sized Hass avocado.

No, the fat in Hass avocado is primarily monounsaturated, which is considered a 'healthy' fat. This type of fat can help reduce bad cholesterol levels when eaten in place of saturated fats.

You can mash it onto a slice of toast, dice it into a salad, or blend it into a breakfast smoothie. These simple methods allow you to enjoy its nutritional benefits with minimal preparation.