Calories and Protein in Avocado
Nutrition data for avocado, raw, all commercial varieties.
Quick answer: 1 whole avocado (201 g) has about 322 calories, 4 g of protein, 29 g of fat and 17 g of carbohydrate. Per 100 g it has 160 calories and 2 g of protein. These figures are for avocado that is raw, all commercial varieties.
- 322calories
- 4 gprotein
- 29 gfat
- 17 gcarbs
per 1 whole avocado (201 g)
Serving sizes for avocado
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 160 | 2 g | 15 g | 8.5 g |
| 1/2 avocado | 101 g (3.5 oz) | 161 | 2 g | 15 g | 8.6 g |
| 1 whole avocado | 201 g (7.1 oz) | 322 | 4 g | 29 g | 17 g |
| 1 cup, sliced | 146 g (5.2 oz) | 234 | 2.9 g | 21 g | 12 g |
USDA lists a whole avocado at about 201 g of edible flesh, half at about 101 g, and a cup of slices at about 146 g. Avocado sizes vary a lot.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 whole avocado (201 g) | % Daily Value* |
|---|---|---|---|
| Calories | 160 | 322 | |
| Total fat | 15 g | 29 g | 38% |
| Saturated fat | 2.1 g | 4.3 g | 21% |
| Sodium | 7 mg | 14 mg | 1% |
| Total carbohydrate | 8.5 g | 17 g | 6% |
| Dietary fiber | 6.7 g | 13 g | 48% |
| Total sugars | 0.7 g | 1.3 g | |
| Protein | 2 g | 4 g | 8% |
| Potassium | 485 mg | 975 mg | 21% |
| Calcium | 12 mg | 24 mg | 2% |
| Iron | 0.6 mg | 1.1 mg | 6% |
| Magnesium | 29 mg | 58 mg | 14% |
| Vitamin C | 10 mg | 20.1 mg | 22% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 1 whole avocado (201 g). Source: USDA FoodData Central, record 171705 (Avocados, raw, all commercial varieties).
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About avocado nutrition
Avocado is unusual for a fruit: most of its calories come from fat, so it is richer than most produce. It also has a good amount of fiber.
- Fiber: 13 g in 1 whole avocado, about 48 percent of the Daily Value.
- Vitamin C: 20 mg in 1 whole avocado, about 22 percent of the Daily Value.
- Potassium: 975 mg in 1 whole avocado, about 21 percent of the Daily Value.
How preparation changes the numbers
- Guacamole, avocado toast and dressings add oil, bread or other ingredients that are not in these raw figures.
- Fresh lemon or lime juice keeps cut avocado from browning and adds almost no calories.
How avocado compares
Per 100 g, avocado ranks #18 of 30 foods on this site for protein and #23 for fewest calories.
Protein per 100 g
Calories per 100 g
Recipes with avocado
Questions about avocado
322 calories in 1 whole avocado (201 g), or 160 calories per 100 g. These figures are for avocado that is raw, all commercial varieties.
4 g of protein in 1 whole avocado (201 g), or 2 g per 100 g. Protein makes up about 5 percent of its calories.
About 161 calories in half an avocado (101 g).
About 29 g in a whole avocado, of which 4.3 g is saturated, based on USDA data.
About 13 g in a whole avocado.
Related guides
Work out your own numbers
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Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 171705: Avocados, raw, all commercial varieties, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
