Avocado calories, per serving and per fruit
Avocado is 160 calories per 100 g. USDA’s labelled serving is 50 g — 80 calories — which is about a third of a typical fruit. Almost nobody eats a third of an avocado, and that gap is why the number in your log tends to be too low.
Per 100 g, raw, all commercial varieties
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 NLEA Serving | 50 g | 80 | 1.0 g | 4.3 g | 7.3 g |
| 1 cup, sliced | 146 g | 234 | 2.9 g | 12.5 g | 21.4 g |
| 1 cup, cubes | 150 g | 240 | 3.0 g | 12.8 g | 22.0 g |
| 1 avocado, NS as to Florida or California | 201 g | 322 | 4.0 g | 17.1 g | 29.5 g |
| 1 cup, pureed | 230 g | 368 | 4.6 g | 19.6 g | 33.7 g |
The 50 g NLEA serving is the figure printed on US labels.
The serving size is not the portion
A medium Hass avocado yields roughly 150 g of flesh once the stone and skin are out, so a whole one is around 240 calories and half is about 120. If you logged "1 serving" from a database and ate half the fruit, you under-recorded by about 40 calories; if you ate the whole thing on toast, by 160.
It is a fat, and that is fine
Per 100 g: 14.7 g fat, 8.5 g carbohydrate, 2.0 g protein. Around 82% of the calories are fat, mostly monounsaturated. Nutritionally that is a good fat to be eating; arithmetically it still means avocado belongs in your log next to peanut butter and olive oil rather than next to fruit. The 6.7 g of fiber per 100 g is genuinely high and is why a half avocado is more filling than 120 calories usually buys.
Stone and skin
USDA figures are the edible flesh. A whole unprepared avocado weighs roughly 200 g on the scale, of which about a quarter is stone and skin. Weigh the flesh, or halve the fruit and use the size guidance above — do not weigh the whole thing and log it as food.
Source: USDA FoodData Central, SR Legacy release 2018-04. Figures are per 100 g as published; serving weights are USDA’s own. Records used: Avocados, raw, all commercial varieties (FDC 171705).
Common questions
A medium Hass yields roughly 150 g of flesh, so about 240 calories. USDA lists 160 calories per 100 g of flesh.
Around 120, based on roughly 75 g of flesh. The 80-calorie figure on US labels is a 50 g serving, which is nearer a third of a fruit.
Yes — 14.7 g per 100 g, about 82% of its calories, mostly monounsaturated. It also carries 6.7 g of fiber per 100 g.
No. USDA figures are for the edible flesh, which is about three quarters of what you bring home by weight.
Compare it with
| Food | Per 100 g | Protein | The page |
|---|---|---|---|
| Olive oil | 884 kcal | 0 g | 8.84 calories a gram, and the free pour |
| Peanut butter | 598 kcal | 22.2 g | Why a tablespoon is a matter of opinion |
| Almonds | 598 kcal | 21.0 g | USDA defines a serving as 22 kernels — count them |
All twenty-four are on the food macros index.
Log it without doing this arithmetic
Scan the barcode or weigh it in grams and EatSleepRep does the conversion. The scanner is free forever, there are no ads, and every entry exports as CSV whenever you want it.