Foods · Fruit
Calories in avocado
Avocado: about 160 calories per 100 g. A portion of 1 cup, cubes (150 g) has about 240 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 160 | 2 g | 8.5 g | 14.7 g |
| 1 cup, cubes | 150 g | 240 | 3 g | 12.8 g | 22 g |
| 1 cup, pureed | 230 g | 368 | 4.6 g | 19.6 g | 33.7 g |
| 1 cup, sliced | 146 g | 234 | 2.9 g | 12.5 g | 21.4 g |
| 1 avocado, NS as to Florida or California | 201 g | 322 | 4 g | 17.1 g | 29.5 g |
Where the calories come from
- Protein 5%
- Carbs 20%
- Fat 76%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 160 kcal |
| Protein | 2 g |
| Carbohydrate | 8.5 g |
| of which sugars | 0.7 g |
| Fibre | 6.7 g |
| Fat | 14.7 g |
| of which saturated | 2.1 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
| Potassium | 485 mg |
| Calcium | 12 mg |
| Iron | 0.6 mg |
| Vitamin C | 10 mg |
| Water | 73.2 g |
How it compares with other fruit
Among the 29 fruit listed on this site, avocado ranks number 27 from the lowest in calories per 100 g, and number 2 from the highest in protein per 100 g.
Fewer calories per 100 g
- Banana 89 cal
- Pomegranate 83 cal
- Figs 74 cal
What 240 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of avocado (1 cup, cubes, 240 calories) equals about 54 minutes of walking or 25 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Avocados, raw, all commercial varieties”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in avocado (1 cup, cubes)?
About 240 calories (≈). That is 1 cup, cubes (150 g) of avocado, using the USDA reference value of 160 calories per 100 g.
How many calories are in 100 grams of avocado?
About 160 calories (≈). One ounce (28 g) is about 45 calories.
How much protein is in avocado?
2 g per 100 g, and about 5% of its calories come from protein (≈). A portion of 1 cup, cubes has about 3 g.
Source
- USDA FoodData Central, SR Legacy: Avocados, raw, all commercial varieties (FDC ID 171705)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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