How many calories are in a third of a small avocado? Your nutrition guide

November 27, 2025 •

4 min read

A one-third serving of a medium avocado has approximately 80 calories. However, a smaller avocado will have a different total calorie count, impacting the nutritional value per portion. This guide provides a detailed breakdown of how many calories are in a third of a small avocado, offering precise nutrition details for better dietary planning.

Quick Summary

This guide provides the exact calorie count for a third of a small avocado, covering nutrient breakdown, portion size considerations, and health benefits.

Key Points

Calorie Count: A one-third portion of a small, 130-gram avocado contains approximately 69 calories.
Standard Serving: The official USDA serving is one-third of a medium avocado (50g), which has 80 calories.
Healthy Fats: The calories primarily come from heart-healthy monounsaturated fats, beneficial for cholesterol levels.
Fiber and Satiety: With nearly 3 grams of fiber, this small portion helps you feel full and supports digestion.
Nutrient Absorption: The fats act as a 'nutrient booster,' improving the absorption of fat-soluble vitamins from other foods.
Versatile Ingredient: Can be easily added to toast, salads, smoothies, or used as a substitute for unhealthy fats.

Understanding the Avocado Serving Size

When assessing the calorie count of an avocado portion, it's crucial to recognize that the term "small" is subjective. Nutritional labels typically use a standardized serving size based on an average fruit, often a medium-sized avocado. The official USDA serving size for fresh avocados is one-third of a medium avocado, weighing about 50 grams (1.7 ounces) and containing 80 calories. However, a small avocado is distinct and requires a separate calculation for accurate calorie and nutrient information.

The Calculation for a Small Avocado

Research indicates that a typical small Hass avocado weighs approximately 130 grams. To determine how many calories are in a third of a small avocado, the calorie count for the whole fruit is considered. A 130-gram small avocado contains approximately 208 calories. By dividing this number by three, the precise calorie count for a one-third portion is found.

$208 \text{ calories} \div 3 \approx 69 \text{ calories}$

Therefore, a one-third portion of a small avocado is around 69 calories. This is slightly less than the 80 calories found in a one-third serving of a medium avocado, a small but important distinction for those tracking their intake precisely.

A Complete Nutritional Breakdown

Beyond the calorie count, the third of a small avocado offers a wealth of valuable nutrients. As a nutrient-dense food, it packs a significant amount of vitamins, minerals, and healthy fats into a small serving. The nutritional profile for a one-third portion of a small avocado (~43g) includes:

Total Fat: Roughly 7 grams, primarily heart-healthy monounsaturated fat.
Dietary Fiber: About 2.9 grams, which aids digestion and promotes satiety.
Carbohydrates: Approximately 3.7 grams, with minimal sugar content.
Protein: Around 0.9 grams.
Vitamins and Minerals: This includes a good source of Vitamin K, Folate, and Vitamin C, all of which are essential for various bodily functions.

Health Benefits of Your Avocado Portion

Including even a third of a small avocado in your diet can contribute to overall wellness. The healthy fats, fiber, and micronutrients offer several health benefits, making it a valuable addition to many meals.

Heart Health: The monounsaturated fats, particularly oleic acid, are known to help lower "bad" LDL cholesterol levels and raise "good" HDL cholesterol. This can reduce the risk of heart disease and stroke.

Weight Management: The high fiber and fat content help you feel full and satisfied for longer, which can prevent overeating and aid in weight management.

Enhanced Nutrient Absorption: Avocados are known as a "nutrient booster". Their healthy fats help the body absorb fat-soluble vitamins like A, D, E, and K from other foods in a meal. Adding avocado to a salad with carrots and tomatoes can significantly increase the absorption of carotenoids.

Gut Health: The dietary fiber in avocados supports a healthy gut microbiome, which is essential for proper digestion and overall health.

Practical Ways to Enjoy Your Avocado Portion

Integrating a third of a small avocado into daily meals is simple and versatile. Its creamy texture and mild flavor make it suitable for a variety of dishes:

On toast: Mash it with a fork and spread it on whole-grain toast. Top with a sprinkle of chili flakes or "everything bagel" seasoning.
In salads: Dice the portion and toss it into a favorite salad for a boost of healthy fats and texture.
In smoothies: Add the creamy flesh to a smoothie for a richer, more satisfying consistency without altering the flavor profile significantly.
As a substitute: Use mashed avocado in place of mayonnaise on sandwiches or in baked goods as a healthier alternative to butter.
In dressings and sauces: Blend the avocado with herbs, lemon juice, and a little water to create a creamy, nutrient-rich salad dressing.

Comparison Table: Avocado Portion Sizes


Portion Size	Approx. Weight	Approx. Calories	Key Nutritional Highlight
1/3 Small Avocado	~43g	~69 kcal	Balanced nutrients for a lighter portion
1/3 Medium Avocado	50g	80 kcal	USDA Standard serving
1/2 Medium Avocado	~75g	~120-130 kcal	Good source of healthy fats and fiber
Full Small Avocado	~130g	~208 kcal	Full dose of vitamins, minerals, and fats

Conclusion

While a standard serving of a medium avocado provides about 80 calories, understanding the size difference is key for accurate tracking. A one-third portion of a small avocado delivers approximately 69 calories, making it a slightly lower-calorie option while still offering significant nutritional benefits. This includes heart-healthy fats, essential vitamins, and dietary fiber that promotes satiety and gut health. Whether added to a smoothie, spread on toast, or incorporated into a salad, a small portion of avocado is a smart and healthy choice to boost your daily nutrient intake.

For more in-depth nutritional science, you can review this research on Hass avocado composition: PMC: Hass avocado composition and potential health effects.

Frequently Asked Questions

Yes, a medium avocado has a higher total calorie count than a small one due to its larger size. A one-third portion of a small avocado contains around 69 calories, compared to 80 calories for a standard one-third serving of a medium avocado.

Yes, it is safe to eat a whole small avocado. A whole small avocado (approx. 130g) has about 208 calories. It provides a full dose of nutrients, and the total calorie count can be easily incorporated into a balanced diet.

A one-third serving can be estimated by eye or by using a spoon. For a small avocado, this is about 2 to 3 tablespoons of mashed avocado. Cutting the avocado into thirds visually is also an option.

No, the majority of the fat in avocados is healthy, consisting of monounsaturated and polyunsaturated fats. These are known as 'good fats' and can help lower 'bad' cholesterol levels, unlike saturated and trans fats found in many processed foods.

Yes, including avocado in a diet can be beneficial for weight loss. Its high fiber and healthy fat content increase satiety, helping you feel fuller for longer and reducing overall calorie intake.

Even a small portion of avocado is packed with nutrients. It provides fiber, essential vitamins like K, C, and E, and minerals such as potassium and folate.

Yes, avocado can serve as a healthy substitute for ingredients like butter, mayonnaise, or sour cream in many recipes, reducing saturated fat and cholesterol content.

References

1
Hass Avocado Composition and Potential Health Effects - PMC