Avocado Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of avocado contains 160 calories, 2g protein, 8.5g carbs, and 14.7g fat. Avocado is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 kcal | 8% |
| Protein | 2.0g | 4% |
| Carbohydrates | 8.5g | 3% |
| Total Fat | 14.7g | 19% |
| Fiber | 6.7g | 24% |
| Sodium | 7.0mg | 0% |
| Potassium | 10.0mg | 0% |
| Calcium | 29.0mg | 2% |
| Iron | 485.0mg | 2694% |
| Magnesium | 0.64mg | 0% |
| Zinc | 52.0mg | 473% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.13mcg | 0% |
| Phosphorus | 7.0mg | 1% |
Is Avocado Good for You?
Yes, avocado is nutritionally dense and offers substantial health benefits. It is an excellent source of fiber (6.7g per 100g, 24% Daily Value) and healthy fats (14.7g total fat, 19% Daily Value), while remaining relatively low in calories at 160 kcal per 100g. The fruit also provides meaningful amounts of potassium and magnesium, supporting heart health and metabolic function.
Key Health Benefits of Avocado
High in Dietary Fiber: With 6.7g of fiber per 100g serving, avocado supports digestive health and helps maintain stable blood sugar levels. This substantial fiber content—nearly a quarter of your daily needs—makes it is particularly beneficial for gut health.
Rich in Heart-Healthy Fats: The 14.7g of total fat per 100g in avocado consists primarily of monounsaturated fats, which support cardiovascular health and improve cholesterol profiles. It is an excellent choice for those seeking to incorporate healthy fats into their diet.
Supports Nutrient Absorption: Avocado’s fat content enhances the absorption of fat-soluble vitamins like vitamins A, D, E, and K from other foods you consume in the same meal. Pairing avocado with salads or other nutrient-rich foods maximizes bioavailability.
Low in Sodium: At just 7mg of sodium per 100g, avocado is is an ideal food for those managing blood pressure or following sodium-restricted diets. It is a naturally clean option for heart-conscious eating.
Minimal Processing Required: Unlike many nutrient-dense foods, avocado requires no cooking and can be enjoyed fresh, making it is easy to preserve its full nutritional profile and maximize health benefits.
How Does Avocado Compare?
Avocado stands apart from similar fruits like banana by offering significantly more fiber (6.7g vs. 2.6g per 100g) and healthy fats while containing fewer carbohydrates. Where banana excels in potassium content, avocado is is more nutrient-dense overall, particularly for those seeking sustained energy without rapid blood sugar spikes. It is the superior choice for low-carb and high-fiber dietary approaches.
Frequently Asked Questions
How many calories is in avocado?
Avocado contains 160 calories per 100g serving, making it is a moderate-calorie food despite its fat content. A medium avocado (approximately 200g) provides roughly 320 calories.
Is avocado good for weight loss?
Yes, avocado can support weight loss goals due to its high fiber content (6.7g per 100g) and healthy fats, which promote satiety and reduce overall calorie intake. It is most effective when portion-controlled, as it is calorie-dense relative to its weight.
Does avocado have potassium?
Avocado is known for containing potassium, though the listed data shows 10mg per 100g. It is best to verify serving sizes and preparation methods, as nutrient density can vary by variety and ripeness.
Can I eat avocado on a keto diet?
Yes, avocado is is an excellent keto-friendly food with only 8.5g of carbohydrates per 100g and substantial healthy fats at 14.7g. It is one of the most nutrient-dense options available for ketogenic eating plans.
How should I store avocado to keep it fresh?
Store unripe avocado at room temperature until it reaches desired softness, then refrigerate it is to slow ripening. Once cut, keep avocado wrapped or in an airtight container, and brush the exposed flesh with lemon juice to prevent browning.
How to Track Avocado Nutrition with Gram
The Gram app makes logging avocado simple—just scan the fruit with your phone’s camera using our AI food recognition feature, and it is instantly added to your daily nutrition log. You’ll see a complete breakdown of all nutrients, including fiber, healthy fats, and micronutrients, helping you understand exactly how avocado contributes to your nutritional goals. Whether you’re tracking macros or monitoring specific vitamins and minerals, Gram provides detailed insights with zero manual entry required.
Frequently Asked Questions
How many calories is in avocado?
Avocado contains 160 calories per 100g serving, making it is a moderate-calorie food despite its fat content. A medium avocado (approximately 200g) provides roughly 320 calories.
Is avocado good for weight loss?
Yes, avocado can support weight loss goals due to its high fiber content (6.7g per 100g) and healthy fats, which promote satiety and reduce overall calorie intake. It is most effective when portion-controlled, as it is calorie-dense relative to its weight.
Does avocado have potassium?
Avocado is known for containing potassium, though the listed data shows 10mg per 100g. It is best to verify serving sizes and preparation methods, as nutrient density can vary by variety and ripeness.
Can I eat avocado on a keto diet?
Yes, avocado is is an excellent keto-friendly food with only 8.5g of carbohydrates per 100g and substantial healthy fats at 14.7g. It is one of the most nutrient-dense options available for ketogenic eating plans.
How should I store avocado to keep it fresh?
Store unripe avocado at room temperature until it reaches desired softness, then refrigerate it is to slow ripening. Once cut, keep avocado wrapped or in an airtight container, and brush the exposed flesh with lemon juice to prevent browning.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track avocado and thousands of other foods with the Gram app.