Health and Nutrition
Avocado Nutrition Facts
Per 100g, raw avocado has about 160 calories, 14.7g fat, 8.5g carbohydrates, 6.7g fiber, 2g protein, 485mg potassium, and naturally low sugar.
Short answer
Per 100g, raw avocado has about 160 calories, 14.7g fat, 8.5g carbohydrates, 6.7g fiber, 2g protein, 485mg potassium, and naturally low sugar. Most of its fat is unsaturated, especially monounsaturated fat.
What readers should remember
- Per 100g, avocado provides about 160 calories and 6.7g fiber.
- Most avocado fat is unsaturated, especially monounsaturated fat.
- The strongest micronutrients include potassium, folate, vitamin K, vitamin E, vitamin B6, magnesium, and copper.
Complete avocado nutrition panel
Use this table as the detailed nutrition reference for raw avocado. Values are approximate because avocado size, variety, and ripeness vary.
| Nutrient | Per 100g | % Daily Value | Per 200g | % Daily Value |
|---|---|---|---|---|
| Calories | 160 kcal | n/a | 320 kcal | n/a |
| Total fat | 14.7g | 19% | 29.3g | 38% |
| Saturated fat | 2.1g | 11% | 4.3g | 21% |
| Monounsaturated fat | 9.8g | n/a | 19.6g | n/a |
| Polyunsaturated fat | 1.8g | n/a | 3.6g | n/a |
| Total carbohydrate | 8.5g | 3% | 17.1g | 6% |
| Fiber | 6.7g | 24% | 13.4g | 48% |
| Total sugars | 0.7g | n/a | 1.3g | n/a |
| Protein | 2.0g | 4% | 4.0g | 8% |
| Potassium | 485mg | 10% | 970mg | 21% |
| Folate | 81mcg DFE | 20% | 162mcg DFE | 41% |
| Vitamin K | 21mcg | 18% | 42mcg | 35% |
| Vitamin E | 2.1mg | 14% | 4.1mg | 28% |
| Vitamin C | 10mg | 11% | 20mg | 22% |
| Vitamin B6 | 0.26mg | 15% | 0.51mg | 30% |
| Magnesium | 29mg | 7% | 58mg | 14% |
| Copper | 0.19mg | 21% | 0.38mg | 42% |
Source: USDA FoodData Central values for raw avocado, all commercial varieties. Percent Daily Values use current FDA adult Daily Values and are rounded for practical reading.
What nutrients stand out
Avocado is richest in unsaturated fat and fiber, with meaningful potassium, folate, vitamin K, vitamin E, vitamin B6, magnesium, and copper. It is naturally low in sugar compared with many fruits.
Why portions matter
Because avocado is energy-dense, a little goes a long way. A few slices can improve a salad, while half an avocado can anchor toast, eggs, or a bowl.
Using the numbers in meals
Start with the serving size, then build around it. Pair avocado with protein, vegetables, grains, or legumes so the fat, fiber, and micronutrients sit inside a complete meal rather than standing alone.
Sources for nutrition data
Nutrition values are based on USDA FoodData Central for raw avocado, all commercial varieties. Percent Daily Values are calculated from current FDA adult Daily Values, then rounded. Sources: USDA FoodData Central, FDA Daily Value guidance, and Dietary Guidelines for Americans, 2025-2030.
Related guides
- Avocado Benefitsavocado benefits
- Are Avocados Healthy?are avocados healthy
- Avocado Caloriesavocado calories
- Ultimate Guide to Avocadosavocado guide
- The Avocado Factory Guidethe avocado factory
Common questions
Frequently asked questions
What nutrients are in avocado?
Avocados contain unsaturated fats, fiber, potassium, folate, vitamin K, vitamin E, vitamin C, vitamin B6, magnesium, copper, and small amounts of protein. They are naturally low in sugar.
How many calories are in avocado?
Raw avocado has about 160 calories per 100g. A 200g whole avocado has about 320 calories, though exact numbers vary by size and variety.
How much avocado is one serving?
A practical serving is often about 100g, close to half a medium-large avocado. Recipes may use more or less depending on texture, balance, and the rest of the meal.
Does avocado have protein?
Avocado contains a small amount of protein, but it is not a high-protein food. Pair it with eggs, tofu, beans, fish, chicken, or yogurt for a more protein-rich meal.