Medium avocado calories come to 227 for one medium fruit (136 g) and 167 per 100 g. Fat supplies 77% of those calories, so portion size moves the total more than anything else. A thin spread on toast and a whole avocado in a bowl are very different entries in your log.
227kcal
1 medium avocado · 136 g, raw, California variety
4%protein
2.7 gProtein
12 gCarbs
21 gFat
How to burn off 227 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, california variety · per 136 g
Calories
227 kcal
Protein
2.7 g
Carbohydrate
11.8 g
Fat
21 g
Saturated fat
2.9 g
Cholesterol
0 mg
Sodium
11 mg
Potassium
690 mg
Iron
0.8 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Avocado: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 medium (136 g)
227
2.7 g
11.8 g
21 g
11 mg
11%
Florida variety (304 g)
365
6.8 g
23.8 g
30.6 g
6 mg
18%
100 g
167
2 g
8.6 g
15.4 g
8 mg
8%
Label serving (50 g)
84
1 g
4.3 g
7.7 g
4 mg
4%
3 × 1 medium (136 g)
681
8 g
33 mg
5 × 1 medium (136 g)
1,136
13.3 g
54 mg
One medium avocado is a 227-calorie side
The label serving is 50 g, a bit more than a third of a medium fruit. It costs 84 calories, or 4% of the daily value, and it is roughly what goes on one slice of toast. The whole medium avocado, 136 g of flesh, comes to 227 calories and 11% of the daily value. People who log avocado tend to picture the label serving and then eat the whole fruit.
The total climbs fast once avocado becomes the base of a dish. Two medium avocados, a common starting point for a bowl of guacamole, weigh 272 g and bring 454 calories. Three come to 681. Five, a party-size batch, reach 1,136 calories across 680 g.
Size matters as much as count. The larger Florida variety in the servings table weighs 304 g and carries 365 calories, 18% of the daily value, with 30.6 g of fat. If your avocado is the big, smooth-skinned kind, log it with that row and not as a medium.
Fat supplies 77% of the calories
Avocado is a fruit that eats like a fat. Fat supplies 77% of its calories, carbohydrate 19% and protein just 4%. Per 100 g that works out to 15.4 g of fat, 8.6 g of carbs and 2 g of protein.
The carb number is smaller than it looks. Of the 8.6 g of carbs per 100 g, 6.8 g are fiber and only 0.3 g are sugars, so most of it is fiber. A whole medium avocado has 0.4 g of sugars in total, which makes it one of the least sweet fruits you can buy.
Saturated fat is a small slice of the total, 2.1 g out of 15.4 g of fat per 100 g. Protein is the weak spot. A whole medium avocado gives 2.7 g, only 5% of the daily value, so it adds richness to a meal without adding much protein.
Fiber is the row worth noticing
A medium avocado delivers 9.2 g of fiber, against a daily value of 28 g. That fiber share is far larger than its 11% share of daily calories. Per 100 g the figure is 6.8 g, and even the 50 g label serving brings 3.4 g.
Potassium is the other standout at 507 mg per 100 g, set against a daily value of 4700 mg. Sodium sits at the opposite end. A medium avocado has 11 mg, which rounds to 0% of the daily value, and cholesterol is 0.
That sodium figure is for the plain fruit. Guacamole usually picks up its sodium from salt, chips and seasoning blends. If you watch that row, season the avocado yourself and taste before you add more.
Pair avocado with protein, not more fat
Protein is only 4% of avocado's calories, so it works best next to a food that supplies it. Eggs, beans, chicken, fish or cottage cheese cover that, and the avocado's fat and fiber round out the plate. Avocado on an egg sandwich or in a bean bowl makes more sense than avocado on its own.
The trap is stacking fat on fat. Avocado toast drizzled with oil, a burrito with both guacamole and sour cream, or a salad with avocado plus a creamy dressing can pile up calories without anyone noticing. Pick one rich element and let the avocado be that one.
If you track what you eat, weigh the flesh once or twice to learn what your usual scoop looks like. After that, a quarter or half of a medium fruit is easy to eyeball. BodyPal can also log the avocado from a photo of your plate.
How does avocado compare?
Here is a medium avocado next to Hass avocado, green banana and strawberries, compared per 100 g and per usual serving.
Verdict: For the fewest calories per bite, choose strawberries at 38 for 10 medium, or a green banana at 105 per fruit if you want carbs and not fat. A Hass avocado matches this page at 167 per 100 g, so pick avocado when you want fat and fiber that keep a meal going, and keep the portion near the 50 g label serving.
Avocado FAQs
How many calories are in one medium avocado?
A medium California avocado, 136 g of flesh without skin and seed, is 227 calories. Per 100 g that is 167 calories.
Is avocado good for weight loss?
One medium avocado is 227 calories, and 21 g of that weight is fat, so it is one of the densest fruits per gram. It also carries 9.2 g of fiber and only 0.4 g of sugar.
Medium avocado vs Hass avocado: what is the difference?
Hass is the California type, so the numbers are the same: 167 calories per 100 g, or 227 calories for a 136 g medium fruit. Florida avocados are lighter at 120 calories per 100 g.
How much fat is in a medium avocado?
A 136 g medium avocado has 21 g of fat, of which 2.9 g is saturated. Carbs come to 11.8 g, with 9.2 g of that fiber, plus 2.7 g of protein.
How many calories are in a Florida avocado?
A Florida avocado of 304 g has 365 calories, 18% of the daily value. It also carries 30.6 g of fat and 17 g of fiber, so it is a much bigger entry than a medium California avocado at 227.
How many calories are in a 50 g serving of avocado?
A 50 g label serving has 84 calories, 4% of the daily value. It contains 7.7 g of fat, 4.3 g of carbs, 3.4 g of fiber and 1 g of protein, about a spread for one slice of toast.
How much fiber is in a medium avocado?
A medium avocado has 9.2 g of fiber, against a daily value of 28 g. Per 100 g it has 6.8 g, and most of its 11.8 g of carbs is fiber, not sugar.
Does avocado have sugar or sodium?
Very little of either. A medium avocado has 0.4 g of sugars and 11 mg of sodium, which is 0% of the daily value. Any salt in guacamole comes from what you add.
How many calories are in two avocados?
Two medium avocados (272 g) have 454 calories and 5.3 g of protein. Three come to 681 calories, so a bowl of guacamole adds up quickly before chips are counted.
