How many calories does 50g of avocado have?

December 3, 2025 •

4 min read

According to the California Avocado Commission, a 50g serving of avocado contains approximately 80 calories. This portion, which is about one-third of a medium avocado, provides a dense source of heart-healthy monounsaturated fats along with nearly 20 essential vitamins and minerals. The calorie count for 50g of avocado can vary slightly depending on the specific variety, but 80 calories is the most commonly cited figure.

Quick Summary

A 50g serving of avocado, which is typically one-third of a medium avocado, contains about 80 calories. It is rich in healthy fats, dietary fiber, and numerous vitamins and minerals, making it a nutrient-dense addition to a balanced diet.

Key Points

Calorie Count: A 50g serving of avocado contains approximately 80 calories.
Nutrient-Dense: This portion is packed with heart-healthy monounsaturated fats, dietary fiber, and almost 20 different vitamins and minerals.
Macronutrient Breakdown: The calories are primarily from its fat content, with lower amounts of carbohydrates and protein.
Portion Control: The standard 50g serving is about one-third of a medium avocado, making it easy to incorporate into meals without overdoing calories.
Health Benefits: The healthy fats and fiber in a 50g serving contribute to heart health and increased satiety.
Versatile Ingredient: A 50g serving is ideal for toast, salads, or smoothies, adding a creamy texture and nutritional boost.
Energy Source: The calorie content makes it a great source of sustained energy, helping you feel full and satisfied.
Vitamins and Minerals: Provides a significant source of vitamins like K and C, as well as minerals like potassium and magnesium.

Understanding the Calorie Count for 50g of Avocado

When counting calories, understanding portion sizes is key. For many, a single serving of avocado is not an entire fruit but a smaller, more manageable portion. A 50g serving is a common benchmark and provides a moderate amount of energy perfect for a snack or meal addition. The 80 calories found in 50g of avocado primarily come from its fat content, specifically the healthy monounsaturated fats.

The Macronutrient Profile of a 50g Avocado Serving

While calories are a useful metric, it's the nutritional composition behind those calories that matters most. The macronutrient breakdown for 50g of avocado is what makes it such a beneficial food. Beyond just energy, this portion provides essential fats, fiber, and a small amount of protein.

Fat: A 50g serving typically contains about 7 grams of fat, with the majority being heart-healthy monounsaturated fat. This "good fat" helps to lower LDL (bad) cholesterol levels when used in place of saturated fats and trans fats.
Carbohydrates: The carbohydrate content in 50g of avocado is low, generally around 4 grams. Importantly, a significant portion of this is dietary fiber.
Fiber: With about 3 grams of dietary fiber per 50g, avocado helps promote a feeling of fullness and supports digestive health.
Protein: A small amount of protein, typically around 1 gram, is also present in this serving size.

A Closer Look at the Vitamins and Minerals

This small 50g serving of avocado is also a powerhouse of micronutrients. It provides a wide array of vitamins and minerals that contribute to overall health. These include:

Potassium: Essential for nerve and muscle function, and helping to regulate blood pressure.
Vitamin K: Vital for blood clotting and bone health.
Folate: Important for cell growth and metabolism.
Vitamin C: A powerful antioxidant that supports immune function and tissue repair.
Magnesium: Contributes to nerve and muscle function, and energy production.

Calorie Comparison: 50g Avocado vs. Other Healthy Fats

It's helpful to compare the calorie and nutrient density of avocado to other common sources of healthy fats to put its nutritional value into perspective. While some options may be lower in calories, they may not offer the same fiber or micronutrient content.


Food (approx. 50g)	Calories	Key Nutrient	Note
Avocado	~80 kcal	Monounsaturated Fat, Fiber	Also rich in potassium, vitamin K, and folate.
Almonds	~289 kcal	Monounsaturated Fat, Fiber, Vitamin E	Much higher calorie density due to lower water content.
Olive Oil	~442 kcal	Monounsaturated Fat	Liquid oil, no fiber, highest calorie density.
Hummus	~85 kcal	Fiber, Protein	Made with chickpeas, offers a different nutritional profile.

Incorporating 50g of Avocado into Your Diet

Adding a 50g serving of avocado to your meals is easy and can enhance both flavor and nutritional value. Consider these ideas:

Avocado Toast: Mash a 50g portion with a fork and spread it on a slice of whole-grain toast. Season with salt, pepper, and a sprinkle of chili flakes.
Smoothies: Blend 50g of avocado into your morning smoothie for a creamy texture and an extra boost of healthy fats. It pairs well with spinach, banana, and a dairy-free milk.
Salad Topping: Dice 50g of avocado and add it to your salad for a satisfying, nutrient-rich addition that provides a creamy contrast to crisp greens.
Guacamole: For a quick snack, prepare a mini-guacamole by mashing 50g of avocado with a squeeze of lime juice and a pinch of salt. Serve with veggie sticks.
Egg Topping: Top your scrambled eggs or omelet with sliced avocado for a dose of healthy fat and fiber.

The Importance of Moderation

While avocado is a highly nutritious food, its calorie density means portion control is important for those mindful of their weight. A 50g serving is a great way to enjoy the benefits without overindulging. For instance, using 50g of avocado instead of butter on toast or in a sandwich can be a simple swap for a healthier fat source. The fiber content helps with satiety, meaning you'll feel full and satisfied for longer, which can aid in managing overall calorie intake. It's about balancing nutrient-rich calories with your total daily requirements.

Conclusion

So, how many calories does 50g of avocado have? The answer is approximately 80 calories. This serving size offers an impressive amount of healthy fats, dietary fiber, and a wide range of essential vitamins and minerals, solidifying its status as a nutrient-dense superfood. By paying attention to this moderate portion, you can easily enjoy the significant health benefits of avocado while staying within your dietary goals. Whether mashed on toast, blended in a smoothie, or diced in a salad, a 50g serving is a simple and effective way to enrich your diet with wholesome goodness.

More Resources on Healthy Fats

For additional information on the health benefits of monounsaturated fats and how they contribute to heart health, you can explore resources like the Heart Foundation of Australia, which offers insights into healthier food choices. https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol

Frequently Asked Questions

Yes, 50g is a standard and very reasonable portion size for avocado, often cited as one-third of a medium avocado. It provides a good balance of nutrients and calories without being excessive.

Avocado is high in calories primarily because of its high fat content. Unlike most fruits, avocados are rich in healthy monounsaturated fats, which are more calorie-dense than carbohydrates or protein.

A whole medium avocado, which is roughly 150g, contains about 250 calories. A smaller 100g portion has approximately 160 calories.

Yes, the calorie count can differ slightly between avocado varieties. For instance, some data suggests California avocados may have a slightly higher calorie count per 50g than Florida avocados, though the difference is generally small.

Yes, in moderation. The fiber and healthy fats in avocados can help increase feelings of fullness, which may reduce overall calorie intake and assist with weight management.

The most accurate way to measure 50g of avocado is with a food scale. If you don't have one, it's roughly equivalent to one-third of a medium-sized fruit or about two to three tablespoons of mashed avocado.

The main benefits come from the monounsaturated fats, which are considered 'good fats'. They can help lower LDL ('bad') cholesterol levels and reduce the risk of heart disease.

No, cooking avocado does not change its calorie content. However, preparing it with other ingredients, like oil or cheese, would increase the total calorie count of the dish.

A serving size, like the 50g standard, is a standardized, reference amount. A portion size is the amount you actually choose to eat. You can eat more or less than the serving size depending on your dietary goals.