How many calories are in an avocado?
Half a medium avocado, about 100 g of flesh, has around 160 calories. A whole medium avocado has about 320. Most of those calories come from fat: about 15 g in half an avocado, next to 9 g of carbs and 2 g of protein.
Nearly 7 g of those 9 g of carbs is fiber (USDA FoodData Central, Avocados, raw).
Avocado is an unusual fruit because most of its calories come from fat. USDA lists about 9.8 g of its 14.7 g of fat per 100 g as monounsaturated (USDA FoodData Central). Creamy and filling, but calorie-dense thanks to that fat.
Avocado calories by portion
USDA lists raw avocado (all commercial varieties) at 160 calories per 100 g. Here's what common portions come to, calculated from that value and rounded.
| Portion | Weight | Calories | Fat |
|---|---|---|---|
| 1 whole avocado | 201 g | 322 | 29 g |
| Half an avocado | 100 g | 160 | 15 g |
| 1 cup, cubed | 150 g | 240 | 22 g |
| 1 cup, sliced | 146 g | 234 | 21 g |
| 1 cup, mashed | 230 g | 368 | 34 g |
| Label serving (NLEA) | 50 g | 80 | 7 g |
On some nutrition labels you'll see an even smaller serving: the FDA's raw fruit poster uses 1/5 of a medium California avocado (30 g) at 50 calories (FDA raw fruits nutrition facts). It's worth checking which serving a number refers to.
California vs. Florida avocados
The type changes the math. USDA lists California avocados at 167 calories per 100 g and Florida avocados at 120.
| One whole fruit, without skin and seed | Weight | Calories | Fat |
|---|---|---|---|
| California | 136 g | 227 | 21 g |
| Florida | 304 g | 365 | 31 g |
Florida avocados have less fat per gram, but they're much bigger. A whole one can still carry more calories than a California avocado.
Good to know
Healthy doesn't mean low-calorie, so portion size matters here. Avocado toast on a slice of white bread adds the bread on top. Fat has more than twice the calories per gram of carbs or protein, which you can read more about in understanding macros.
Track it the easy way
No need to memorize any of this. With Calorie AI, just say what you ate, for example "half an avocado on toast," and the app estimates the calories and macros for you. It's an estimate, so if you ate a whole one, say so.