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How many calories are in an avocado?

Paul Hummel Last reviewed June 10, 2026 4 min read
How many calories are in an avocado?
Quick answer

An avocado contains around 160 kcal per 100 g (3.5 oz), per the German BLS food database. A medium fruit with 200 g of flesh comes to roughly 320 calories. Its 15 g of fat per 100 g consists mostly of monounsaturated fatty acids.

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    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.

    Chart: Avocado: nutrients per 100 g (half a fruit)
    NutrientPer 100 g / per half fruit (100 g)
    Calories160 kcal
    Fat15 g (10 g monounsaturated)
    Carbohydrate2 g
    Fiber7 g
    Protein2 g
    Roughly two thirds of an avocado's fat is monounsaturated fatty acids — mainly oleic acid, the same fatty acid that dominates olive oil. Its lipid profile is closer to a Mediterranean fat source than to that of any other fruit.

    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.

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    Related questions

    Sources

    1. Bundeslebensmittelschlüssel (BLS) — Germany’s national food composition database. Max Rubner Institute. blsdb.de
    2. USDA FoodData Central. Avocados, raw, all commercial varieties. fdc.nal.usda.gov
    3. German Nutrition Society (DGE). Fat and essential fatty acids — reference values. dge.de
    This content is for general informational purposes only and is not a substitute for medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, or take medication, please consult a qualified professional. Recommendations apply to healthy adults.