How many calories are in 80 g of avocado?

November 27, 2025 •

3 min read

An 80g portion of avocado, roughly half of a medium-sized fruit, contains approximately 152 calories, primarily derived from its healthy monounsaturated fats. This rich and creamy fruit is not just a tasty addition to your meals, but also a powerhouse of essential nutrients, contributing to a balanced diet.

Quick Summary

An 80-gram serving of avocado typically contains around 152 calories, delivering a rich profile of healthy monounsaturated fats, significant dietary fiber, and a variety of vitamins.

Key Points

152 Calories per 80g: A standard 80g serving of avocado contains approximately 152 calories.
Source of Healthy Fats: The majority of calories come from heart-healthy monounsaturated fats, such as oleic acid.
Rich in Fiber: An 80g serving provides about 3.6g of dietary fiber, promoting satiety and digestion.
Packed with Potassium: It contains significant amounts of potassium, which is important for blood pressure regulation.
Supports Weight Management: The combination of fat and fiber helps you feel full longer, which can assist with appetite control.
Versatile and Nutritious: Can be easily added to salads, smoothies, and toasts to boost nutrient intake and flavor.

The Exact Calorie Count for 80g of Avocado

While the exact calorie count can vary slightly depending on the specific variety and ripeness, sources like BBC Good Food and MyNetDiary state that an 80g portion, which is approximately half of a medium avocado, contains 152 calories. This number can range slightly, with other sources listing values like 128 to 134 calories for the same portion size. These differences can be attributed to variations in avocado type and the maturity of the fruit. For comparison, a 100g serving is often cited as having about 160 calories.

The Macronutrient Breakdown

The calories in an 80g serving of avocado are predominantly from its fat content. Here is a typical breakdown:

Fat: Around 15.6g
Carbohydrates: Approximately 1.5g
Protein: About 1.5g

It is important to note that the majority of the fat in avocados is heart-healthy monounsaturated fat, particularly oleic acid, which is the same type of fat found in olive oil. This type of fat helps to lower LDL (bad) cholesterol levels while potentially raising HDL (good) cholesterol levels, supporting overall cardiovascular health.

More Than Just Calories: A Nutrient-Dense Food

Avocados offer much more than just a source of calories from fat. An 80g serving is packed with essential nutrients, making it a valuable part of a balanced diet:

Vitamins and Minerals:

Potassium: An 80g portion provides about 360mg of potassium, which is more than a medium banana per ounce and helps regulate blood pressure.
Vitamin E: Offers antioxidant properties that protect the body's tissues.
Folate (B9): Important for cell function and tissue growth.
Vitamin K: Essential for blood clotting and bone health.
Vitamin C and B vitamins: Contributes to energy metabolism and immune function.

Fiber: Avocado is an excellent source of dietary fiber, with an 80g serving providing approximately 3.6g. The high fiber content is crucial for digestive health and promotes feelings of fullness, which can aid in weight management. The fiber in avocados acts as a prebiotic, feeding beneficial bacteria in the gut and promoting a healthy microbiome.

Comparison Table: 80g Avocado vs. Other Foods

To put the nutritional value of an 80g avocado into perspective, let's compare it with other common foods. The data below is approximate and can vary based on the food source.


Food (80g)	Calories	Total Fat (g)	Fiber (g)	Key Benefit
Avocado	152	15.6	3.6	Heart-healthy fats and fiber
Banana	71	0.3	1.8	High in potassium, low in fat
Almonds	463	40	10	High in protein and healthy fats
Cooked Quinoa	96	1.6	2.8	Complete protein source
Apple	42	0.3	1.9	Good source of antioxidants, low calorie

How to Incorporate 80g of Avocado into Your Diet

Including a nutrient-rich 80g serving of avocado is simple and versatile:

Classic Avocado Toast: Mash half an avocado onto a slice of whole-grain toast and season with salt, pepper, and a sprinkle of chili flakes.
Salad Topping: Dice and add to your favorite salad to boost flavor and nutrient absorption from other vegetables.
Creamy Smoothie: Blend it into a morning smoothie for extra creaminess and healthy fats, along with spinach, a handful of berries, and a scoop of protein powder.
Guacamole: Prepare a small serving of fresh guacamole with chopped onion, cilantro, and a squeeze of lime juice for a nutritious dip.
Healthy Sandwich Spread: Use mashed avocado as a substitute for mayonnaise on sandwiches and wraps to add nutrients and healthy fats.

Avocados and Weight Management

Despite their relatively high calorie and fat content, avocados can be beneficial for weight management. The combination of healthy fats and high fiber content promotes a feeling of fullness and satiety, which can help prevent overeating and regulate appetite. Research has shown that avocado consumers tend to have lower body weight and BMI compared to non-consumers. The satiety factor makes avocado a great option for a satisfying snack or meal component, reducing the likelihood of unhealthy cravings later in the day.

Conclusion

In summary, an 80g serving of avocado contains approximately 152 calories but provides a wealth of nutritional benefits that far outweigh its calorie density. It offers a rich source of heart-healthy monounsaturated fats, dietary fiber, potassium, and various vitamins, including E and K. By incorporating a moderate 80g serving into your daily meals, you can enjoy its creamy texture and flavor while contributing significantly to your overall health, from improving heart function to promoting better digestion.

For more information on the nutrient profile of common foods, including avocados, consult the US Department of Agriculture's FoodData Central database.

Frequently Asked Questions

Yes, the calorie count can change slightly as an avocado ripens. As the fruit matures, its water content can decrease while the fat concentration increases, leading to a minor increase in calorie density.

An 80g portion is considered a common serving size and is roughly equivalent to half of a medium avocado. It provides a good balance of flavor and nutrients without excessive calorie intake.

While avocados are healthy, they are calorie-dense due to their fat content. Consuming them in moderation as part of a balanced diet will not cause weight gain. However, over-consuming any calorie-dense food can lead to weight gain.

The fats in avocado are mostly monounsaturated, which can help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol, promoting better heart health.

Yes, avocado is an excellent choice for low-carb and keto diets. It is low in net carbs and high in healthy fats and fiber, which helps with satiety and provides sustained energy.

Besides healthy fats and fiber, an 80g serving of avocado is a good source of potassium, folate, and vitamins K and E.

A ripe avocado will be dark green to almost black and yield to gentle, firm pressure when pressed lightly. You can also check by popping off the stem; if it is green underneath, the avocado is ready to eat.