Avocado calories come to 227 for one medium avocado (136 g) and 167 per 100 g, using raw Hass values. The thing to notice: 77% of those calories come from fat, and the total climbs fast with portion size, since a cup of pureed avocado reaches 384.
227kcal
1 medium avocado · 136 g, raw, Hass 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, hass 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
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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%
Cup, pureed (230 g)
384
4.5 g
19.9 g
35.4 g
18 mg
19%
Standard serving (50 g)
84
1 g
4.3 g
7.7 g
4 mg
4%
100 g
167
2 g
8.6 g
15.4 g
8 mg
8%
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 portion
A medium Hass avocado weighs 136 g and carries 227 calories, about 11% of the daily value used on this page. That surprises people who think of fruit as a light snack, because the number hides behind a modest size. The 50 g standard serving is 84 calories, or 4% of the daily value.
The total moves quickly once you scale up. Two medium avocados come to 454 calories, three reach 681, and five add up to 1,136. A cup of pureed avocado, 230 g, lands at 384 calories, which is 19% of the daily value in a single bowl of guacamole base.
The practical takeaway: weigh it at least once. Halves and slices are easy to eyeball, but a cup of mash holds well over a full medium fruit's worth, and that gap is where food logs quietly drift. Know which of these portions you actually eat and the rest of the math takes care of itself.
Fat supplies 77% of the calories
Per 100 g, avocado has 15.4 g of fat, 8.6 g of carbs and 2 g of protein. Measured as calories, fat accounts for 77%, carbs 19% and protein just 4%. This is a fat food that happens to grow on a tree, and it behaves that way on a plate.
One medium avocado brings 21 g of fat. Against the 78 g daily value used on this page, that is a sizable share from a single ingredient. Saturated fat is lower than the total suggests: 2.1 g per 100 g, set against a daily value of 20 g.
The carbs look higher than they act. Of the 8.6 g per 100 g, 6.8 g is fiber and only 0.3 g is sugar, so a medium fruit carries just 0.4 g of sugar. Protein stays minor at 2.7 g per medium avocado, 5% of the daily value. If you are counting protein, avocado will not move that column much.
Fiber is the standout row, sodium is a non-issue
One medium avocado delivers 9.2 g of fiber, measured against a daily value of 28 g. A cup of puree carries 15.6 g, and even the 50 g serving gives 3.4 g. After calories and fat, fiber is the strongest number on this label, and it is the main argument for avocado over a spoonful of oil.
Sodium barely registers. A medium avocado has 11 mg, which rounds to 0% of the 2300 mg daily value, and a full cup of puree has 18 mg, or 1%. Cholesterol is 0. Any salt in your avocado toast or guacamole comes from what you add, not from the fruit.
Potassium is the other row worth a glance: 507 mg per 100 g, against a daily value of 4700 mg. If you track potassium, avocado makes a visible dent in that column, especially in the larger mashed portions.
Count it as the fat in the meal
Because 77% of avocado's calories come from fat, it slots in best where you would otherwise reach for oil, butter or cheese. Swapping instead of stacking keeps the meal total in check. Piling a whole avocado onto a dish that already has dressing and cheese is how a salad turns into a heavy meal without anyone noticing.
Protein is the gap. At 2.7 g per medium fruit, avocado needs a partner: eggs, beans, chicken, fish or Greek yogurt turn it into a meal rather than a side. Whole-grain toast or a grain bowl works too, as long as the avocado portion is measured rather than guessed.
If you log by eye, the 50 g serving at 84 calories is a useful reference point, and BodyPal can log avocado from a photo of your plate. For anything mashed, the cup figure of 384 is the safer anchor.
How does avocado compare?
Here is how this avocado stacks up against our medium avocado, Hass avocado and cranberry sauce pages, per 100 g and per usual serving.
Verdict: The three avocado pages share the same 167 calories per 100 g, so choose by portion size, not by name. Cranberry sauce sits close at 159 per 100 g but gets them from 40.4 g of carbs, while avocado gets them from 15.4 g of fat; for staying full, the avocado is the better pick.
Avocado FAQs
How many calories are in one avocado?
A medium Hass avocado (136 g) has about 227 calories. Per 100 g the figure is 167 calories.
Is avocado good for weight loss?
A medium avocado is 227 calories, with 9.2 g of fiber and 21.0 g of fat in the 136 g serving.
Avocado vs Medium Avocado: are the calories different?
No. Both are the Hass variety, at 167 calories per 100 g and about 227 calories for a 136 g avocado.
How much fat is in an avocado?
A medium (136 g) avocado has about 21.0 g of fat, of which 2.9 g is saturated. Per 100 g that is 15.4 g fat.
How many calories are in 100 grams of avocado?
100 g of raw Hass avocado has 167 calories. That weight holds 15.4 g of fat, 8.6 g of carbs, 6.8 g of fiber and 2 g of protein, so fat drives most of the energy.
How many calories are in a Mexican avocado?
This page uses raw Hass avocado values: 227 calories for one medium fruit of 136 g, and 167 per 100 g. If yours is noticeably bigger or smaller, weigh it and scale from the per 100 g figure.
How many grams is one medium avocado?
A medium avocado is counted as 136 g, which comes to 227 calories. Two medium avocados are 272 g and 454 calories, and three are 408 g and 681 calories.
Does a Hass avocado have different calories from a regular avocado?
No. Our Hass avocado and avocado pages both list 167 calories per 100 g, with 15.4 g of fat, 8.6 g of carbs and 2 g of protein. A medium Hass avocado is 227 calories.
Is avocado kcal the same as calories?
Yes. The 167 kcal per 100 g shown here is the same figure US labels call 167 calories, and a medium avocado's 227 kcal equals 227 calories on a nutrition label.
