How many calories are in a quarter of a Hass avocado?

January 11, 2026 •

4 min read

According to the USDA, a standard 50-gram serving of avocado, which is approximately one-third of a medium fruit, contains about 80 calories. By extension, a quarter of a Hass avocado typically provides between 60 and 80 calories, with the exact number depending on the fruit's overall size. This moderate calorie count, combined with its dense nutritional profile, makes a quarter of a Hass avocado an excellent addition to a balanced meal or snack.

Quick Summary

This article breaks down the caloric content of a quarter of a Hass avocado, explaining how size affects the total. It also details the rich nutritional benefits, including healthy fats and fiber, and provides practical advice for integrating this creamy, nutrient-dense fruit into your daily meals.

Key Points

Calorie Count: A quarter of a medium Hass avocado contains approximately 60-80 calories, varying with the fruit's overall size.
Healthy Fats: Most of the calories come from monounsaturated fats, which are beneficial for heart health.
Rich in Nutrients: This portion is a good source of dietary fiber, potassium, Vitamin K, and folate.
Portion Control: The best way to track calories accurately is by using a food scale, as avocado sizes differ widely.
Versatile Ingredient: A quarter avocado can be easily added to toast, salads, smoothies, and other dishes to boost nutrition and creaminess.

Understanding the Caloric Content

For those tracking their intake, knowing the precise calories is crucial. The key to calculating how many calories are in a quarter of a Hass avocado lies in understanding that avocados vary significantly in size. A 'medium' avocado is the standard reference point for most nutrition data. A quarter of a medium-sized Hass avocado generally falls in the range of 60 to 80 calories. This is due to the fruit's high concentration of healthy monounsaturated fats, which are more calorie-dense than carbohydrates or protein.

For example, a full medium Hass avocado (around 150-180g) contains roughly 240-290 calories. Dividing that by four gives you the 60-80 calorie estimate. Because of this natural variation, using an approximation is often sufficient for general dietary planning. For more precise tracking, weighing your portion is the most accurate method.

The Nutritional Powerhouse: More Than Just Calories

While the calorie count is a key consideration, it's the nutritional density that truly sets Hass avocados apart. A small portion delivers a substantial dose of beneficial nutrients. These include:

Monounsaturated Fats: A single quarter of an avocado contains heart-healthy fats that help reduce 'bad' LDL cholesterol levels when consumed in moderation as part of a balanced diet.
Dietary Fiber: Even a small amount adds to your daily fiber intake, which promotes satiety, aids digestion, and supports a healthy gut microbiome.
Vitamins and Minerals: Avocados are rich in essential micronutrients, including potassium, Vitamin K, Vitamin C, and B vitamins like folate. These are vital for numerous bodily functions, from blood pressure regulation to cell health.

Factors Influencing Avocado Calories

The main variable that determines the calorie count is the size of the avocado itself. A small avocado will naturally have fewer calories per quarter than a large one. Here’s a breakdown:

Small Avocado (approx. 130g): A quarter would be around 50 calories.
Medium Avocado (approx. 180g): A quarter is typically in the 60-80 calorie range, depending on the specific fruit.
Large Avocado (approx. 220g): A quarter could exceed 80 calories.

How to Accurately Measure Your Portion

To manage your calorie intake effectively, here are a few simple tips for portion control:

Use a Food Scale: For the most accurate measurement, weigh your avocado portion. A quarter of a medium avocado is roughly 40-45 grams.
Visual Estimation: Eyeball a quarter of the fruit. If it's a particularly large avocado, consider taking a slightly smaller piece.
Measure with Spoons: If using mashed avocado, two to three tablespoons can serve as a good approximation for a standard serving size.

Comparison Table: Avocado Portions and Calories

To put the portion sizes into perspective, the table below compares the nutritional content of a medium Hass avocado at different common serving sizes. The values are approximate and may vary slightly by source.


Serving Size	Approx. Weight (g)	Approx. Calories	Approx. Monounsaturated Fat (g)
1/4 Avocado	45	70	6
1/3 Avocado	50	80	7
1/2 Avocado	75	130	12
Whole Avocado	150	250	23

Delicious and Healthy Ways to Use a Quarter of a Hass Avocado

A quarter of a Hass avocado is a versatile ingredient that can enhance many meals without overwhelming your calorie goals. Here are some simple ideas:

On Toast: Mash a quarter of an avocado and spread it on a slice of whole-grain toast for a filling and nutritious breakfast.
In Salads: Dice a quarter of an avocado and add it to your salad for a creamy texture and a boost of healthy fats. It pairs well with mixed greens, chicken, or chickpeas.
As a Topping: Use a couple of slices to top your soup, tacos, or scrambled eggs. It adds flavor and creaminess without the need for high-fat condiments.
In Smoothies: Blend a quarter of an avocado into your smoothie to make it extra creamy. It's a great way to add nutrients without a dominant flavor.

Conclusion

Understanding how many calories are in a quarter of a Hass avocado is straightforward, with a general estimate of 60 to 80 calories for a medium-sized fruit. However, the true value of this serving lies in its rich nutritional profile, which includes heart-healthy monounsaturated fats, dietary fiber, and a wide array of vitamins and minerals. Whether you are aiming for weight management or simply trying to enhance your diet, a quarter of a Hass avocado is a delicious and beneficial addition to your daily meals. By paying attention to the size of your avocado, you can easily control your intake and reap all the health benefits it has to offer.

Incorporating Avocado for Optimal Health

For those looking to improve their cardiovascular health and overall wellness, consuming avocados regularly is a great strategy. Its healthy fats are not only good for your heart but also help with the absorption of fat-soluble vitamins. Starting with a small portion, like a quarter of a Hass avocado, is a great first step toward a more nutritious diet. For additional research on the benefits of Hass avocado, see this comprehensive review from the National Institutes of Health. NIH Hass Avocado Review

Frequently Asked Questions

Without a food scale, you can visually estimate a quarter of the fruit. For mashed avocado, two to three tablespoons is a good approximation for a standard serving size.

Yes, the total calorie count per quarter is directly dependent on the size of the avocado. A quarter of a small avocado will have fewer calories than a quarter of a large one.

Yes, avocados can aid in weight management. Their high fiber and healthy fat content promotes satiety, which helps you feel full for longer and may reduce overall calorie intake.

The official USDA serving size for fresh avocado is one-third of a medium fruit (approximately 50 grams), which contains about 80 calories.

Eating a quarter of a Hass avocado provides heart-healthy fats, dietary fiber for digestion, and essential vitamins and minerals like potassium, Vitamin K, and folate.

For most people, eating an avocado daily is perfectly fine and healthy, as long as it fits within your overall dietary goals. If you have a specific medical condition or are on certain medications, it's wise to consult with a healthcare provider.

Yes, mashed avocado is an excellent and healthier alternative to butter. It provides a creamy texture and heart-healthy fats, making it a great substitution on toast or in certain recipes.

References

1
Hass Avocado Composition and Potential Health Effects - PMC