How Many Calories in an Avocado?
A medium avocado runs to 257 calories for the whole fruit, or 128 for the half most people actually eat. Per 100 g of flesh, UK Hass avocado carries 171 kcal. So if you've wondered how many calories in an avocado, the short answer is: more than almost any other fruit in your basket.
You'd need to walk about 51 minutes to burn the 257 calories in a whole medium avocado.
How long does it take to burn off an avocado?
A whole medium avocado is 257 kcal. Enter your weight to see how long it takes you to burn that off:
lb
| Activity | Time to burn 257 kcal |
|---|---|
| Walking, brisk | 51 min |
| Cycling, moderate | 32 min |
| Swimming, moderate | 37 min |
| Jogging | 30 min |
| Weight training, moderate | 57 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. BodyPal works this out from your steps automatically.
On this page
- Avocado quick facts
- Avocado portions in calories
- Hass, Fuerte and the whole-fruit trap
- How does avocado compare?
- Why some apps say 160
- Most popular avocado brands
- FAQ
Avocado quick facts
The numbers below are for Hass, the variety on nearly every UK shelf, flesh only.
| Nutrient | Per 100 g flesh | Whole avocado (~150 g flesh) | RI%* |
|---|---|---|---|
| Energy | 171 kcal / 715 kJ | 257 kcal / 1,075 kJ | 13% |
| Protein | 1.8 g | 2.7 g | 5% |
| Carbohydrates | 1.8 g | 2.7 g | 1% |
| – of which sugars | 0.4 g | 0.6 g | 1% |
| Fat | 17.4 g | 26.1 g | 37% |
| – of which saturates | 4.15 g | 6.2 g | 31% |
| Fibre | 3.1 g | 4.7 g | – |
| Salt | 0.02 g | 0.03 g | 1% |
*RI% = the whole fruit's share of an adult's daily reference intake, based on 2,000 kcal.
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
Read the fat row twice. One avocado covers 37% of a day's fat and 31% of the saturates allowance, while sugar barely registers at 0.6 g for the entire fruit. Avocado calories are fat calories, almost to the last one. Most of that fat is unsaturated; the NHS guide to dietary fats is worth two minutes if saturates are something you watch.
Avocado portions in calories
- Half a medium avocado (~75 g flesh): 128 kcal. The standard serving on toast or in a salad.
- Whole medium avocado (~150 g flesh): 257 kcal. What happens when "I'll save the other half" doesn't.
Per gram, avocado flesh works out at 1.7 kcal, which makes scale users' lives easy: grams times 1.7, done. An 80 g portion also counts once towards your 5 A Day — avocado is a fruit, whatever the salad aisle says.
The cheap trick for stretching it: bulk the plate with tomato and cucumber. They add colour and crunch for a fraction of the calories the second avocado half would cost.
Guacamole follows the same rules, by the way. It's mostly avocado flesh with low-calorie extras stirred through, so the 1.7 kcal per gram figure remains a fair estimate for the homemade bowl — the tortilla chips ferrying it to your mouth are a separate conversation entirely.
(alt: "BodyPal app scanning avocado showing calories and macros")
Hass, Fuerte and the whole-fruit trap
(alt: "Avocado variants calories comparison")
- Hass (dark, pebbly skin): 171 kcal per 100 g of flesh. The UK default.
- Fuerte (smooth green skin): 189 kcal per 100 g. A slightly oilier variety, roughly 10% up on Hass.
- Weighed with skin and stone (Hass): 118 kcal per 100 g as bought. A whole 200 g fruit from the shelf comes to about 236 kcal.
That last line matters more than it looks. Weigh an unpeeled 200 g avocado, log it against the flesh-only figure, and your diary says 342 kcal — nearly a third too high. The skin and stone are dead weight. Either weigh the flesh you eat, or use the with-stone figure for the whole fruit. Never mix the two.
How does avocado compare?
(alt: "Avocado vs banana, egg and peanut butter calories comparison")
| Food | Typical portion | Per 100 g |
|---|---|---|
| Avocado | 257 kcal whole / 128 half | 171 kcal |
| Banana | 81 kcal (medium) | 81 kcal |
| Egg | 72 kcal (one egg) | 143 kcal |
| Peanut butter | 97 kcal (tablespoon) | 607 kcal |
For the lightest snack, the banana wins — under a third of a whole avocado. For calories that actually hold you until the next meal, avocado's fat-and-fibre combination earns its keep: treat it as a meal ingredient, not a garnish.
Why some apps say 160
Open a US-built calorie app and avocado shows about 160 kcal per 100 g. CoFID, the UK government's food composition dataset, measured Hass — the variety UK supermarkets actually stock — at 171. Different varieties, different ripeness, different water content; neither figure is a mistake.
The gap is small per portion, but consistency is the point. If your fruit came off a UK shelf, 171 is the number that matches it. Pick one source and stop switching.
Most popular avocado brands in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label. Fresh avocados are sold unbranded; the prepared tubs are where labels appear.
| Product | Calories (per 100 g) |
|---|---|
| Holy Moly Smashed Avocado | 195 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
Avocado FAQ
How many calories are in a medium avocado?
257 kcal for a whole medium avocado, counting roughly 150 g of flesh. Half comes to 128 kcal. Weighed as bought, with skin and stone, a 200 g fruit works out around 236 kcal, because the inedible parts make up a good share of the weight.
How many calories in half an avocado?
128 kcal for half a medium avocado — about 75 g of flesh. That's the portion in most avocado toast and salad recipes. It also carries around 13 g of fat, so it's a small serving with a genuine calorie presence.
How many calories in avocado toast?
Count 128 kcal for the standard half-avocado topping, then add whatever bread sits underneath it. Spread thinner across two slices, the avocado itself contributes about 64 kcal per slice. A poached egg on top adds roughly 72 kcal more.
How many calories in avocado per gram?
About 1.7 kcal per gram of flesh, based on 171 kcal per 100 g for UK Hass. If you weigh your portion, multiply the grams by 1.7. A 30 g spoonful stirred into a salad is therefore around 51 kcal.
Is avocado high in calories?
Yes — at 171 kcal per 100 g, avocado is more than twice as energy-dense as a banana at 81. Practically all of it comes from fat. That doesn't make it a poor choice; it makes it a food to portion deliberately rather than eat on autopilot.
Is avocado a fruit or a vegetable?
A fruit — botanically a single-seeded berry — though at 171 kcal per 100 g it behaves more like an oil than an orange. In the kitchen it plays a savoury role, which is why supermarkets shelve it next to the salad rather than the satsumas.
Is avocado good for weight loss?
At 128 kcal for a half, avocado fits comfortably into a calorie deficit, and its fat and fibre make meals more satisfying, which helps some people eat less overall. The whole-fruit habit is where it stings: an extra 257 kcal on top of a meal adds up fast.
Why do some apps show 160 calories per 100 g?
160 kcal per 100 g is the common US database figure; CoFID, the UK government dataset, measured UK Hass at 171. Variety and ripeness explain the gap. Choose one source and stay with it — mixing databases is how quiet errors creep into a food diary.
Similar foods
- Sweet potato — 207 kcal per medium baked
- Mashed potato — 102 kcal per 100 g with butter
- Corn on the cob — 84 kcal a cob
- Onions — 53 kcal per medium onion
- Carrot — 27 kcal per medium carrot
- Cauliflower — 23 kcal per 80 g portion
Count it without the maths
Snap your plate and BodyPal logs the avocado — half, whole or smashed on toast — with calories and macros filled in from one photo.
