Quick Answer: 100g avocado nutrition comes to about 160 calories, 14.7g of fat (mostly heart-healthy monounsaturated fat), 6.7g of fiber, 2g of protein, and only 0.7g of sugar. That’s roughly three quarters of a medium Hass avocado. Use the calculator below to check the nutrition for any amount.
🥑 Avocado Nutrition Calculator
Based on USDA values for raw avocado flesh. Larger Florida avocados weigh much more than Hass avocados.
100g Avocado Nutrition Facts
| Nutrient | Per 100g | % Daily Value |
|---|---|---|
| Calories | 160 kcal | 8% |
| Total fat | 14.7g | 19% |
| Monounsaturated fat | 9.8g | – |
| Carbohydrates | 8.5g | 3% |
| Fiber | 6.7g | 24% |
| Sugar | 0.7g | – |
| Protein | 2g | 4% |
| Potassium | 485mg | 10% |
| Folate | 81mcg | 20% |
| Vitamin K | 21mcg | 18% |
Keep reading for what 100g of avocado looks like, why most of its calories come from fat, and how to fit it into a balanced day.
How Much Avocado Is 100g?
| Amount | Weight (flesh) | Calories |
|---|---|---|
| ¼ medium avocado | ~34g | ~54 kcal |
| ½ medium avocado | ~68g | ~109 kcal |
| 100g | 100g | 160 kcal |
| 1 medium Hass avocado | ~136g | ~218 kcal |
| 1 cup cubed | ~150g | ~240 kcal |
A medium Hass avocado yields about 136g of flesh once the skin and pit are removed, so 100g is roughly three quarters of one. Larger Florida avocados can weigh twice as much but have a little less fat per gram, so weighing is the most reliable way to track portions.
Why Avocado Is High in Fat but Low in Sugar
Unlike most fruit, avocado gets around three quarters of its calories from fat, and about two thirds of that fat is monounsaturated, the same type found in olive oil. It's also unusually low in sugar for a fruit and very high in fiber, which helps it feel filling. That combination makes avocado a common pick in blood-sugar-friendly eating, alongside other options in our guide to good snacks for diabetics. Its low net carbs also make it a natural fit with low carb side dishes.
Fitting Avocado Into Your Day
Because avocado is calorie-dense, portion size matters more than with most fruits and vegetables. A typical serving is about a third of a medium avocado (around 50g, or 80 calories). Half an avocado on toast or in a salad adds about 110 calories along with fiber and potassium. If you're following a calorie target such as our 1500 calorie meal plan, measuring avocado for a week or two helps you learn what a fitting portion looks like. Avocado also works well in wheat-free meals, as covered in our gluten-free meal plan.
Frequently Asked Questions
About 160 calories, with 14.7g of fat, 8.5g of carbohydrates, 6.7g of fiber, and 2g of protein.
About three quarters of a medium Hass avocado, which has roughly 136g of flesh.
About 6.7g, roughly a quarter of the daily value, which is high for a fruit.
No. 100g of avocado has only about 0.7g of sugar, much less than most fruits.
Final Answer: 100g Avocado Nutrition
100g of avocado has about 160 calories, 14.7g of fat, 6.7g of fiber, and 2g of protein, with very little sugar. That's about three quarters of a medium Hass avocado. Its fat is mostly the monounsaturated kind, and its fiber keeps it filling, so a measured portion of a third to a half of an avocado fits easily into most eating plans.