USDA figures per 100 g · Technique that keeps them
Nutrition and kitchen use
Avocado stands apart from most fruit because much of its energy comes from fat rather than sugar. That gives its flesh a rich, creamy character, but it also makes the amount on your plate worth noticing. The nutrition table provides the baseline for understanding what that richness means in practical portions.
A whole fruit contains substantially more energy and fiber than a small spoonful or spread. Half an avocado is therefore a useful everyday serving, especially when it joins other ingredients. Thinking in portions helps keep the fruit's texture and flavor in balance with the rest of a meal.
Nutrition numbers are only half the story. The way an avocado is cut, held, warmed, or combined changes how useful it is in the kitchen. This guide pairs the table's figures with straightforward preparation methods, from salads and toast to brief cooking and avocado oil.
What 100 grams gives you
The table that follows shows avocado at 160 kcal per 100 g, with 14.7 g of total fat and 6.7 g of dietary fiber. Its sugar is modest at 0.7 g, while potassium reaches 485 mg. Together, those figures describe a food that is rich, filling in texture, and not centered on sweetness.
The remaining table entries give context without needing a nutrient-by-nutrient recital: avocado supplies 2 g of protein, 8.5 g of carbohydrate, 7 mg of sodium, 12 mg of calcium, and 0.55 mg of iron per 100 g. Use the 100 g reference when comparing portions, recipes, or a partial fruit.
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 160 kcal |
| Protein | 2 g |
| Total fat | 14.7 g |
| Carbohydrate | 8.5 g |
| Dietary fiber | 6.7 g |
| Sugars | 0.7 g |
| Potassium | 485 mg |
| Sodium | 7 mg |
| Calcium | 12 mg |
| Iron | 0.55 mg |
One medium avocado, about 201 g, carries roughly 322 kcal and 13.5 g of fiber.
The fat profile
Avocado's fat is largely monounsaturated: about 10 g of its 14.7 g per 100 g falls in that group. Most of that monounsaturated portion is oleic acid. Polyunsaturated fat contributes roughly 2 g, leaving the profile weighted toward monounsaturated fat rather than an even split.
Fat contains more energy per gram than carbohydrate or protein, so this composition helps explain avocado's energy density. The same feature produces a smooth mouthfeel and makes a modest amount feel substantial. Portion size matters even when the fruit is used as a spread, garnish, or blended ingredient.
Fiber, potassium and the micronutrients
Each 100 g supplies 6.7 g of dietary fiber. A medium avocado weighing about 201 g carries roughly 13.5 g. Potassium is another prominent entry, at 485 mg per 100 g. The table also includes smaller quantities of calcium, iron, and sodium, each contributing to the overall nutrient profile.
Avocado also provides folate, vitamin K, vitamin E, vitamin B6, magnesium, and copper in meaningful amounts. Its fat has a useful kitchen and nutrition connection: when avocado shares a meal with other foods containing fat-soluble carotenoids, it helps the body absorb those compounds.
Portions
A medium fruit, at about 201 g, brings roughly 322 kcal and 13.5 g of fiber when eaten whole. That makes the complete avocado a substantial ingredient, not merely a decorative topping. The table's 100 g reference is helpful because actual fruit sizes and the amount used in a dish vary.
Half a fruit is a normal serving because it offers creaminess and flavor without taking over every other ingredient. A little can go a long way when mashed onto toast, stirred through a dressing, or folded into a bowl. Start with less, then add more if the dish needs richness or body.
Cutting and prepping
- Run a knife lengthwise around the pit, following the fruit's center line.
- Twist the two halves apart, then remove the pit with a knife and twisting motion.
- Scoop ripe flesh with a spoon, or peel the skin back from ripe Hass.
- Score a crosshatch in the skin-held half when evenly sized cubes are wanted.
- Cut lengthwise strips for fans, keeping the slices together until plating.
- For best texture, cut the avocado at serving time rather than preparing it far ahead.
Raw and cooked uses
Raw avocado works in guacamole, toast, salads, bowls, sandwiches, sushi, ceviche-style cold dishes, and smoothies. Its soft flesh can be mashed, sliced, or blended, so the same fruit can act as a spread, a topping, or part of a smooth mixture.
Keep heat brief and gentle. Halves can go cut side down on a grill, and avocado can be folded into warm pasta or eggs after the heat is off. Stuffed halves can be baked. Long or intense cooking makes the flesh bitter and oily, with a less pleasant texture.
Swaps and avocado oil
Mashed avocado works as a partial substitute for butter or oil in baking, bringing its own fat and softness to the mixture. It can also thicken dressings and soups without dairy. These uses are best treated as partial swaps, since avocado changes the color, flavor, and texture of a recipe.
For stovetop cooking, refined avocado oil is commonly given a smoke point around 250 C or 480 F. That places it among cooking oils often described as having very high smoke points. The refined form is the one associated with that commonly listed figure.
Reviewed September 6, 2026. Nutrition figures are based on USDA FoodData Central SR Legacy, FDC 171705, the entry titled "Avocados, raw, all commercial varieties." Kitchen guidance covers cutting, portions, brief cooking, substitutions, and the commonly listed smoke point for refined avocado oil.
Frequently asked questions
How much avocado counts as a serving?
Half an avocado is a practical normal serving for many meals. A whole medium fruit weighs about 201 g and provides roughly 322 kcal plus 13.5 g of fiber, so the complete fruit is a substantial portion. Use the 100 g table reference when measuring a smaller amount or comparing recipes.
Is avocado a vegetable?
Avocado is a fruit, even though its savory flavor and common uses resemble those of vegetables. It works in salads, sandwiches, bowls, sushi, and cold dishes, while also serving as a spread or blended ingredient. Its culinary role does not change the way the food is classified.
Is avocado low in sugar?
Avocado contains 0.7 g of sugars per 100 g in the nutrition data. Its calories are associated mainly with fat, not sugar, and it also provides 6.7 g of dietary fiber per 100 g. Portion size still matters because the fruit is energy dense.
Can avocado replace butter?
Mashed avocado can replace some, rather than necessarily all, of the butter or oil in baking. It adds fat and a soft texture while changing the mixture's flavor and color. Avocado can also give dressings and soups a thicker texture without dairy, making it useful beyond baking.
Is avocado oil good for frying?
Refined avocado oil is commonly listed with a smoke point around 250 C or 480 F, one of the highest figures commonly associated with cooking oils. That makes it a possible choice for frying. The oil should still be used with suitable heat control and the recipe's needs in mind.
How this guide is built
Nutrient figures on this site come from the USDA FoodData Central record for raw avocado, all commercial varieties. Botany, races and flowering follow published avocado research and the species literature. Variety descriptions, seasons and handling follow California avocado trade and grower guidance. Nothing is published before the figure behind it is checked against a named public reference, and the reference family is listed on the about page. Last reviewed: September 6, 2026.