Calories in Avocado 🥑
Per 1 whole (200g)
Nutrition Facts
Serving: 1 whole (200g)
About Avocado
Avocados are a nutrient powerhouse known for their creamy texture and heart-healthy monounsaturated fats. While higher in calories than most fruits at 322 calories per whole avocado, they are incredibly filling and packed with fiber, potassium, and over 20 vitamins and minerals. Avocados are unique among fruits because most of their calories come from fat rather than carbohydrates, making them a favorite in low-carb and ketogenic diets.
Health Benefits of Avocado
Heart-Healthy Fats
Avocados are rich in oleic acid, the same monounsaturated fat found in olive oil. Research shows that replacing saturated fats with monounsaturated fats can help lower LDL (bad) cholesterol and reduce heart disease risk.
Exceptionally High in Fiber
One whole avocado contains 13.5g of fiber, over half the daily recommended intake. This high fiber content helps regulate blood sugar, supports digestive health, and promotes lasting feelings of fullness.
Nutrient Absorption Booster
The fats in avocado help your body absorb fat-soluble vitamins (A, D, E, K) from other foods. Adding avocado to a salad can increase carotenoid absorption by 2-6 times compared to eating the salad without fat.
Rich in Potassium
With 975mg of potassium per avocado (more than twice a banana), they are one of the best food sources of this essential mineral, which helps regulate blood pressure and fluid balance.
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Calories by Serving Size
Different serving sizes of avocado and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| 1/4 avocado (50g) | 80 | 4.3g | 1g | 7.4g |
| 1/3 avocado (67g) | 107 | 5.7g | 1.3g | 9.8g |
| 1/2 avocado (100g) | 161 | 8.6g | 2g | 14.7g |
| 1 whole (200g) | 322 | 17.1g | 4g | 29.5g |
| 1 cup cubed (150g) | 240 | 12.8g | 3g | 22g |
| 2 tbsp mashed (30g) | 48 | 2.6g | 0.6g | 4.4g |
Is Avocado Good for Weight Loss?
Despite being calorie-dense at 322 calories per whole avocado, research suggests avocados can actually support weight loss. A study published in the Journal of the American Heart Association found that eating one avocado daily as part of a moderate-fat diet led to decreases in LDL cholesterol. The high fiber (13.5g) and healthy fat content promotes satiety, meaning you feel full for longer and are less likely to snack between meals. The key is portion control: half an avocado (161 calories) is a satisfying serving that adds creaminess and nutrition to meals without excessive calories.
Avocado and Popular Diets
How avocado fits into common eating plans:
Frequently Asked Questions
How many calories in an avocado?
A whole avocado (200g) contains approximately 322 calories. A more typical serving of half an avocado has about 161 calories. A quarter avocado, common on toast, has around 80 calories.
Are avocados fattening?
While avocados are calorie-dense due to their fat content, studies show they can support weight management. The monounsaturated fats and high fiber content promote satiety, and people who eat avocados regularly tend to have healthier body weight overall.
How much avocado should I eat per day?
Most nutritionists recommend 1/2 to 1 avocado per day as part of a balanced diet. This provides healthy fats and fiber without excessive calories. If you are watching your calorie intake, 1/4 to 1/2 avocado per meal is a good portion.
Is avocado a fruit or vegetable?
Avocado is technically a fruit, specifically a large berry with a single seed. It grows on the Persea americana tree and is classified botanically as a fruit, even though it is commonly used in savory dishes like a vegetable.
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