Avocado Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 160

Calories from Fat 132

% Daily Value*

Total Fat 14.7g19%

Total Carbohydrate 8.5g3%

Dietary Fiber 6.7g24%

Sugars 0.7g1%

Protein 2g4%

Sodium 7mg0%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 2g

Carbs 8.5g

Fat 14.7g

Source: USDA FoodData Central.

100 g

160 kcal 2g protein 8.5g carbs 14.7g fat

1/2 avocado (68 g)

109 kcal 1.4g protein 5.8g carbs 10g fat

1 whole avocado (136 g)

218 kcal 2.7g protein 11.6g carbs 20g fat

2 tablespoons (30 g)

48 kcal 0.6g protein 2.6g carbs 4.4g fat

Avocado FAQ

Is avocado good for weight loss?

Yes, despite being high in calories (160 per 100 g). Avocado's monounsaturated fats and fiber create strong satiety. Studies show avocado eaters have lower BMI and waist circumference. Portion control is key.

Is avocado high in protein?

No. Avocados have only 2 g of protein per 100 g. They're a healthy fat source, not a protein source. Pair with eggs, chicken, or fish for a high-protein, high-fat meal.

How many calories are in an avocado?

A whole medium avocado (150 g of flesh) has about 240 calories, 22 g of fat, 12 g of carbs (9 g fiber), and 3 g of protein. Half an avocado is about 120 calories.

Is avocado a fruit or vegetable?

Avocado is technically a fruit — specifically a large berry with a single seed. It's unique among fruits because it's high in healthy fats rather than sugar.

Is avocado keto-friendly?

Yes. Avocado is one of the best keto foods. With only 2 g of net carbs per 100 g and 15 g of healthy fats, it's a staple of the ketogenic diet.

Are avocados good for your heart?

Yes. Avocados are rich in monounsaturated oleic acid, which lowers LDL cholesterol and inflammation. Studies link regular avocado consumption to reduced cardiovascular disease risk.

How much avocado should I eat per day?

Half to one avocado per day is ideal for most people. This provides healthy fats and fiber without excessive calories. Athletes and those on high-fat diets may eat more.

Is avocado good for skin?

Yes. Avocados contain vitamin E, vitamin C, and healthy fats that support skin elasticity and hydration. The monounsaturated fats help your body absorb fat-soluble skin vitamins.

Can I eat avocado every day?

Yes. Daily avocado consumption is associated with better nutrient intake, lower BMI, and improved heart health markers. Just be mindful of total calorie intake.

How do I know if an avocado is ripe?

Gently squeeze — it should yield slightly to pressure without feeling mushy. The skin darkens as it ripens. To speed ripening, place in a paper bag with a banana.

How much fiber is in avocado?

Avocados are very high in fiber — about 7 g per 100 g. One whole avocado provides about 10 g of fiber, roughly 36% of your daily needs.

Is avocado good for building muscle?

Avocado supports muscle building indirectly by providing calorie-dense healthy fats, potassium for muscle function, and anti-inflammatory compounds that aid recovery. Pair with a protein source.