Avocado: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Avocado: 160 kcal, 2 g protein, 14.7 g fat and 8.5 g carbohydrate per 100 g. A typical portion is half an avocado (100 g): about 160 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in fibre · 21%
- High in copper · 21%
- High in vitamin K · 20%
- High in vitamin B6 · 20%
- High in folate · 20%
- Good source of potassium · 16%
- Good source of vitamin E · 14%
- Good source of vitamin C · 12%
| Nutrition | per 100 g | % daily value | portion (100 g) | % daily value |
|---|---|---|---|---|
| Calories | 160 kcal | 8% | 160 kcal | 8% |
| Protein | 2 g | 4% | 2 g | 4% |
| Fat | 14.7 g | — | 14.7 g | — |
| Carbohydrate | 8.53 g | — | 8.53 g | — |
| Fibre | 6.7 g | 21% | 6.7 g | 21% |
| Sugar(limit) | 0.66 g | 1% | 0.66 g | 1% |
| Saturated fat(limit) | 2.13 g | 10% | 2.13 g | 10% |
| Sodium(limit) | 7 mg | 0% | 7 mg | 0% |
| Copper | 0.19 mg | 21% | 0.19 mg | 21% |
| Vitamin K | 21 µg | 20% | 21 µg | 20% |
| Vitamin B6 | 0.26 mg | 20% | 0.26 mg | 20% |
| Folate | 81 µg | 20% | 81 µg | 20% |
| Potassium | 485 mg | 16% | 485 mg | 16% |
| Vitamin E | 2.07 mg | 14% | 2.07 mg | 14% |
| Vitamin C | 10 mg | 12% | 10 mg | 12% |
| Vitamin B3 (niacin) | 1.74 mg | 12% | 1.74 mg | 12% |
| Vitamin B2 (riboflavin) | 0.13 mg | 11% | 0.13 mg | 11% |
| Magnesium | 29 mg | 8% | 29 mg | 8% |
Typical portion: half an avocado, 100 g, about 160 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: avocados.
About this food: Avocado
Avocado stands apart from every other vegetable on this site: 160 kcal per 100 g, with 14.7 g of fat, nearly all of it from the flesh itself. That makes weight matter far more than for a cucumber or a tomato, and guessing by eye can easily be off by a large margin.
The USDA entry is the flesh of all commercial varieties, without skin or stone. A whole avocado weighs a lot more than its flesh, since the stone and skin take a large share, so weigh the flesh after scooping it out. This page counts half an avocado as 100 g of flesh, giving 160 kcal and 2 g of protein. That fits a large fruit, while half of a small Hass is lighter, so the scale beats the label.
Avocado sold in Ukraine is typically Hass, with dark bumpy skin, or a larger smooth green variety. It is ripe when it gives slightly under gentle pressure. A hard fruit ripens in a few days in a paper bag, and a banana beside it speeds this up. Once ripe, keep it in the fridge for a day or two.
Cut flesh darkens quickly, so brush it with lemon juice and wrap the saved half tightly. On toast, in a salad or blended into a spread, the extras count too: oil, cheese or mayonnaise can easily double the energy of the dish, so log them as separate lines.
What it is high and low in
Avocado is high in fibre (21%), copper (21%), vitamin K (20%), vitamin B6 (20%) and folate (20%) per 100 g (share of the daily reference in brackets). It is a good source of potassium (16%), vitamin E (14%), vitamin C (12%) and vitamin B3 (niacin) (12%).
The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared avocado with the five foods in our table that are closest in composition (Canned black olives, Oven-baked french fries, Raw beetroot, Raw potato and Fresh dill), per 100 g.
Rank among the six: Protein (1 = most): 4th of 6; Calories (1 = fewest): 6th of 6; Fibre (1 = most): 1st of 6; Carbohydrate (1 = fewest): 3rd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Avocado | 160 | 2 | 14.7 | 8.5 | 6.7 |
| Canned black olives | 116 | 0.8 | 10.9 | 6 | 1.6 |
| Oven-baked french fries | 158 | 2.8 | 5.5 | 25.6 | 2 |
| Raw beetroot | 43 | 1.6 | 0.2 | 9.6 | 2.8 |
| Raw potato | 77 | 2.1 | 0.1 | 17.5 | 2.1 |
| Fresh dill | 43 | 3.5 | 1.1 | 7 | 2.1 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 171705: "Avocados, raw, all commercial varieties"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of avocado?
160 kcal per 100 g, with 2 g protein, 14.7 g fat and 8.5 g carbohydrate. A typical portion (half an avocado, 100 g) has about 160 kcal.
How much protein is in avocado?
100 g has 2 g of protein, which is 4% of a 50 g daily reference, and a typical portion (100 g) has 2 g. Protein supplies 5% of its calories.
Which vitamins and minerals does avocado contain?
The most per 100 g, as a share of the daily reference: copper 0.19 mg (21%); vitamin K 21 µg (20%); vitamin B6 0.26 mg (20%); folate 81 µg (20%). Every other tracked vitamin or mineral is under 10% or has no USDA value.