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Avocado⏱ 1 min total
Recipes

Avocado

Per 1 serving · 201 g · 1 ingredients

Calories
322
16%
of a 2,000 cal day
  • Protein
    4g
    5% of calories
  • Carbs
    17g
    20% of calories
  • Fat
    30g
    76% of calories
Portion
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Avocado (201 g) has 322 calories, with 4 g of protein, 17 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (76% of calories). It is high in dietary fiber (48% DV), Vitamin C (22% DV) and Vitamin E (28% DV). Keep an eye on saturated fat, which provides 21% of the daily value.

Per 100 g
160cal
medium energy density
Protein per 100 cal
1.2g
Net carbs
4g
carbs minus fiber
Fiber
14g
1.3 g sugar

High in

20%+ of the daily value

  • Dietary fiber48%
  • Vitamin C22%
  • Vitamin E28%
  • Vitamin K35%
  • Riboflavin (B2)20%
  • Niacin22%

Good source of

10–19% of the daily value

  • Thiamine12%
  • Iron14%
  • Magnesium14%
  • Phosphorus15%
  • Zinc12%
  • Manganese12%

Watch

20%+ of the daily value

  • Saturated fat21%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 1 min
  1. 1

    Cut in half and remove the pit.

  2. 2

    Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.

Vitamins & minerals

Amounts for 1 serving (201 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A14 μg
2%
Vitamin C20 mg
22%
Vitamin D0 μg
0%
Vitamin E4 mg
28%
Vitamin K42 μg
35%
Thiamine0.1 mg
12%
Riboflavin (B2)0.3 mg
20%
Niacin3 mg
22%
Vitamin B61 mg
40%
Folate (B9)163 μg
41%
Vitamin B120 μg
0%
Pantothenic acid3 mg
56%
Choline29 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium24 mg
2%
Iron1 mg
14%
Potassium975 mg
21%
Magnesium58 mg
14%
Phosphorus105 mg
15%
Zinc1 mg
12%
Copper0.4 mg
42%
Manganese0.3 mg
12%
Selenium1 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene48 μg—
Arginine0.2 g—
Aspartic acid0.5 g—
Beta carotene125 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride14 μg—
Fructose0.2 g—
Galactose0.2 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats20 g—
Phenylalanine0.2 g—
Polyunsaturated fats4 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch0.2 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.2 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 322 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 61min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Avocado?

One serving of Avocado (1 serving) has 322 calories, which works out to 160 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Avocado high in protein?

Not especially. It has 4 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Avocado keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Avocado?

14 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Avocado?

1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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