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Avocado Nutrition Facts: Is Avocado Good for You?
Based on this data, raw avocado is a source of monounsaturated fats, fiber, and several key vitamins. A 100-gram serving is high in dietary fiber, copper, and folate. While it supplies these nutrients, it is also higher in calories (160 kcal) and total fat (about 15 g) than most other fruits. Its role in your diet depends on portion size and your overall eating patterns.
Per 100 g · Avocados, raw, all commercial varieties
What stands out in avocado
- High in fiber. A 100-gram portion of raw avocado provides 6.7 grams of dietary fiber, which is 24% of the Daily Value (DV).
- Source of monounsaturated fat. Most of the fat in avocado is monounsaturated. A 100-gram serving contains about 15 grams of total fat, with nearly 10 grams of that being monounsaturated fat and only 2.1 grams saturated.
- Good source of B vitamins. Avocado is high in folate, with 20% of the DV per 100 grams. It is also a good source of vitamin B6 (15% DV), niacin (11% DV), and riboflavin (10% DV).
- Contains key minerals. Per 100 grams, avocado is high in copper (21% DV) and is a good source of potassium, providing 10% of the DV.
What to keep in mind
- Avocados are higher in calories and fat than most fruits. A 100-gram serving contains 160 calories and about 15 grams of fat. While it contains no cholesterol and very little sodium (7 mg), paying attention to portion size is useful.
Avocado nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 160 kcal | – |
| Protein | 2 g | 4% |
| Total fat | 14.7 g | 19% |
| Saturated fat | 2.1 g | 11% |
| Monounsaturated fat | 9.8 g | – |
| Polyunsaturated fat | 1.8 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 8.5 g | 3% |
| Dietary fiber | 6.7 g | 24% |
| Total sugars | 0.66 g | – |
| Water | 73.2 g | – |
| Sodium | 7 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 485 mg | 10% |
| Calcium | 12 mg | 1% |
| Iron | 0.55 mg | 3% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 52 mg | 4% |
| Zinc | 0.64 mg | 6% |
| Copper | 0.19 mg | 21% |
| Manganese | 0.14 mg | 6% |
| Selenium | 0.4 mcg | 1% |
| Vitamin A (RAE) | 7 mcg | 1% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 21 mcg | 18% |
| Thiamin (B1) | 0.07 mg | 6% |
| Riboflavin (B2) | 0.13 mg | 10% |
| Niacin (B3) | 1.7 mg | 11% |
| Vitamin B6 | 0.26 mg | 15% |
| Folate (DFE) | 81 mcg | 20% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 14.2 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Avocado by portion
The nutrition data changes significantly with portion size. A standard FDA serving of 50 grams has 80 calories and 3.4 grams of fiber. A whole avocado (about 201 grams) contains 322 calories, about 30 grams of fat, and 13.5 grams of fiber. One cup of cubed avocado (150 grams) provides 240 calories and 10 grams of fiber. Always check your portion to understand your intake.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, cubes | 150 g | 240 | 3 g | 12.8 g | 10.1 g | 22 g |
| 1 cup, pureed | 230 g | 368 | 4.6 g | 19.5 g | 15.4 g | 33.8 g |
| 1 cup, sliced | 146 g | 234 | 2.9 g | 12.4 g | 9.8 g | 21.5 g |
| 1 avocado (Florida or California, not specified) | 201 g | 322 | 4 g | 17.1 g | 13.5 g | 29.5 g |
| 1 serving (FDA label reference amount) | 50 g | 80 | 1 g | 4.2 g | 3.4 g | 7.3 g |
How avocado compares with other fruits
Compared to 30 other fruits in our data, raw avocado has a unique nutritional profile. It ranks highest for folate and second highest for total fat, dietary fiber, and zinc. Conversely, it ranks lowest for total sugars and among the lowest for carbohydrates. While other fruits like bananas and pomegranates have less than 2 grams of fat per 100 grams, avocado has nearly 15 grams. It also contains more protein (2 g) than bananas, pomegranates, or figs. This combination of high fat, high fiber, and very low sugar sets it apart from typical fruits.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Avocado | 160 | 2 g | 8.5 g | 6.7 g | 14.7 g |
| Plantain | 122 | 1.3 g | 31.9 g | 1.7 g | 0.35 g |
| Banana | 89 | 1.1 g | 22.8 g | 2.6 g | 0.33 g |
| Pomegranate | 83 | 1.7 g | 18.7 g | 4 g | 1.2 g |
| Figs | 74 | 0.75 g | 19.2 g | 2.9 g | 0.3 g |
Quick answers
How many calories are in an avocado?
A whole avocado (201 g) has 322 calories. A smaller FDA-defined serving of 50 grams has 80 calories, and one cup of cubed avocado (150 g) has 240 calories.
How much sugar is in an avocado?
Avocado is very low in sugar. A 100-gram serving contains less than 1 gram of total sugars. A whole avocado (201 g) has about 1.3 grams of sugar.
How much fiber is in an avocado?
A 100-gram portion of raw avocado has 6.7 grams of dietary fiber. A whole avocado (201 g) provides 13.5 grams of fiber, and a 50-gram serving has 3.4 grams.
When to talk to a doctor or dietitian
- At 485 mg of potassium per 100 g, avocado is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how avocado fits your situation.
Last updated October 21, 2026