How many calories are in an avocado?

Avocado nutrition facts

Nutritionally, the avocado stands well apart from other fruits. While apples and bananas deliver mostly carbohydrate, the avocado is made up primarily of fat. The German BLS database and USDA FoodData Central list comparable values for the Hass variety, which dominates supermarket shelves.

Nutrient profile at a glance

Avocados deliver around 485 mg of potassium per 100 g (more than bananas), along with vitamin E, folate, and around 7 g of fiber. Carbohydrate content is low at 2 g per 100 g, and protein is equally modest at 2 g. In food-science terms, that makes the avocado a high-fat fruit whose profile sits closer to nuts or olives than to classic fruit.

Everyday portion sizes

A medium Hass avocado weighs around 200 to 250 g (7–9 oz) whole. After removing the pit and skin, you're left with 160 to 200 g of flesh — that's 260 to 320 calories. Guacamole made from a whole avocado with tomato, onion, and lime juice comes to about 350 calories in total.

Calories in the context of your daily budget

Despite their high energy density, avocados count as part of a balanced diet, according to the German Nutrition Society (DGE). Half a fruit per day (160 kcal) fits into most calorie deficit plans when it's deliberately budgeted as a fat source. Added casually to already fat-heavy meals (burgers, wraps), though, you quickly end up at 500+ calories per meal.