How many calories are in 84g of avocado?

December 9, 2025 •

4 min read

According to USDA data, a standard serving of avocado (50g) contains around 80 calories. Based on this, an 84g portion of avocado, equivalent to about half a medium fruit, contains approximately 134-150 calories, with variations depending on the variety and ripeness.

Quick Summary

An 84g serving of fresh avocado typically contains 134-150 calories, primarily composed of healthy monounsaturated fats, dietary fiber, and various essential vitamins and minerals.

Key Points

Calorie Range: An 84g serving of fresh avocado contains approximately 134-150 calories, varying slightly by source and variety.
Healthy Fats: The majority of calories come from healthy monounsaturated fats, beneficial for heart health and cholesterol management.
Rich in Fiber: This portion provides a good amount of dietary fiber, promoting satiety and supporting digestive health.
Nutrient-Dense: Besides fat and fiber, 84g of avocado is packed with vitamins K, C, E, B-vitamins, and minerals like potassium.
Versatile Portion: 84g is a versatile amount, suitable for half an avocado, and can be easily incorporated into meals like toast, salads, or smoothies.
Portion Control: Using a kitchen scale or visually estimating half a medium avocado is effective for managing portion size.

Understanding Avocado Calories per Portion

Avocados are celebrated as a superfood, but their calorie content is often a topic of discussion due to their high fat percentage. The key to enjoying avocado as part of a balanced diet lies in understanding proper portion sizes. For those tracking their intake, knowing precisely how many calories are in a specific weight, like 84g, is crucial. While a standard serving size is often cited as 50g (one-third of a medium avocado), an 84g portion provides a more substantial, satisfying addition to a meal, such as on toast or in a salad. The calorie count can vary slightly between sources, but the 134-150 calorie range for 84g is a reliable guideline.

Factors That Influence Avocado Calorie Count

Several factors can cause slight variations in an avocado's caloric density. The variety of avocado plays a role; Hass avocados, the most common type, tend to have a higher fat content than varieties like the Florida avocado or 'SlimCado', which results in more calories per gram. Ripeness also affects the nutritional makeup, as moisture content can change. Additionally, the specific growing conditions and size of the fruit contribute to the final calorie count. For consistency, most nutrition databases rely on averages, but using a food scale is the most accurate way to measure a precise 84g portion.

A Closer Look at the Nutritional Profile of 84g Avocado

Beyond just calories, an 84g portion of avocado delivers a powerful punch of beneficial nutrients. It is a fantastic source of heart-healthy monounsaturated fats, which are known to help lower bad cholesterol levels. The fiber content is also significant, aiding digestion and promoting a feeling of fullness. This makes avocado a great ingredient for weight management. Furthermore, this portion size contributes to your daily intake of many crucial vitamins and minerals.

Key Nutrients in 84g of Avocado

Healthy Fats: Primarily monounsaturated fats, which support cardiovascular health.
Dietary Fiber: Promotes digestive regularity and satiety, with an 84g serving contributing several grams towards your daily needs.
Potassium: Avocados are known for their high potassium content, which is essential for blood pressure regulation.
Vitamins: Rich in vitamin K, vitamin C, vitamin E, and several B-vitamins, including folate.
Antioxidants: Contains lutein and zeaxanthin, which are beneficial for eye health.

Comparison Table: 84g Avocado vs. Other Common Portions

To put the 84g portion into perspective, here is a comparison with other common serving sizes. These figures are based on averaged nutritional data.


Portion Size	Weight (approx.)	Calories (approx.)	Total Fat (approx.)	Fiber (approx.)
Standard Serving	50g	80 kcal	8g	3g
Half Medium Avocado	84g	134-150 kcal	12-14g	5g
Whole Medium Avocado	150g	250 kcal	23g	10g
One-third Avocado	50g	80 kcal	8g	3g

Practical Tips for Incorporating a 84g Portion

Integrating 84g of avocado into your meals is easy and delicious. Here are a few suggestions to help you get started:

Avocado Toast: Mash a half avocado (approx. 84g) onto a slice of whole-grain toast and top with red pepper flakes and a sprinkle of salt.
Salad Topping: Dice an 84g portion and mix it into a fresh salad with leafy greens, tomatoes, and a light vinaigrette for extra creaminess.
Smoothie Booster: Add half an avocado to your morning smoothie for a rich, creamy texture and a boost of healthy fats.
Guacamole: Use your 84g of avocado as the base for a single-serving guacamole, mixing it with diced onion, tomato, cilantro, and a squeeze of lime juice.

To ensure accurate portioning, especially if you don't have a scale, remember that 84g is roughly half of a medium-sized Hass avocado. A good visual cue is to find an avocado that feels heavy for its size and cut it in half, scooping out one side. For those aiming for precision, a simple kitchen scale is an excellent investment for dietary management.

Conclusion: A Nutrient-Dense Addition to Any Diet

Knowing how many calories are in 84g of avocado allows for accurate dietary tracking and thoughtful meal planning. This portion size offers a significant dose of heart-healthy monounsaturated fats, digestion-supporting fiber, and a variety of essential vitamins and minerals for a moderate calorie cost. As a versatile and nutrient-dense food, incorporating half an avocado into your daily routine is an excellent strategy for enhancing your overall health without sacrificing flavor or satisfaction. Enjoying this powerhouse fruit in moderation provides great health benefits that extend far beyond its caloric value.

For more detailed nutritional information and a comparison with various other foods, you can consult reliable sources like the USDA FoodData Central, a great resource for food composition data. National Agricultural Library: USDA FoodData Central

Frequently Asked Questions

You can approximate 84g of avocado by using half of a medium-sized Hass avocado. Alternatively, a heaping quarter cup of mashed avocado is a close estimate.

Yes, different varieties like Hass versus Florida avocados can have different calorie counts due to variations in fat and moisture content. Hass avocados generally have a higher fat and calorie density.

An 84g portion is a bit more substantial than the official USDA standard serving size, which is one-third of a medium avocado, or 50g. A standard serving contains about 80 calories, while 84g is closer to half of a medium avocado.

For most people, half an avocado daily is perfectly fine and provides healthy fats and nutrients. Whether it's 'too many calories' depends on your total daily caloric goals and overall dietary balance.

Based on USDA data, 100g of fresh avocado contains approximately 160 calories, which is slightly more than the 84g portion discussed here.

An 84g serving is an excellent source of monounsaturated fats, dietary fiber, and vitamins like K, C, and E. It also contains a significant amount of potassium.

Yes, you can substitute avocado for ingredients like mayonnaise or butter in some recipes. Avocado provides healthy fats and fiber, which can help increase satiety, potentially aiding in overall calorie reduction.