How many calories are in avocado?
Avocado has 109 calories per 1/2 medium (68 g) — that's 160 calories per 100 g, roughly 5% of a 2,000-calorie day. Most of those calories come from fat.
USDA FoodData Central · raw · FDC 171705
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/2 medium (68 g) | 109 | 1.4 g | 5.8 g | 10 g |
| 100 g | 160 | 2 g | 8.5 g | 14.7 g |
| 1 oz (28 g) | 45 | 0.6 g | 2.4 g | 4.2 g |
Where the calories come from
Protein 5% Carbs 20% Fat 76%
Calories computed from USDA per-100 g data (FDC 171705, SR Legacy). raw. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
Half a medium avocado carries about 109 calories, and a whole one lands around 220 — both computed from USDA’s 160 calories per 100 g. That makes avocado the calorie-dense outlier of the fruit aisle: roughly three times the density of an apple, gram for gram. The reason isn’t sugar; it’s fat. Avocado is genuinely a healthy food, but it’s one where the portion you actually eat decides the calorie count, so the number is worth knowing.
Where an avocado’s calories come from
Unlike almost every other fruit, an avocado gets its calories from fat. Of those ~109 calories in half a fruit, about 76% come from fat, roughly 20% from carbohydrate (and most of that carbohydrate is fiber, not sugar), and only ~5% from protein. The fat is overwhelmingly monounsaturated — the heart-healthy type associated with olive oil — which is exactly why avocado tastes rich and feels satisfying. But it also means avocado is fat in calorie terms: there’s no way to eat a lot of it cheaply, because fat carries 9 calories per gram against 4 for carbs.
Calorie-dense, but a satiety win
So is avocado “too many calories”? Not if you respect the serving. The same fat-and-fiber package that drives the density also makes avocado filling, and the fiber alone — nearly 5 g in half — is a standout. The practical framing is the one that works for any calorie-dense healthy fat: half is a serving (~109 calories), a whole avocado (~220) is a real portion of your day. Spread half on toast, fold a few slices into a salad or bowl, and you get the monounsaturated fat and the satiety without quietly eating 250+ calories. It earns its place — it just isn’t a food you graze on without counting.
For the macro flip side, see protein in avocado — avocado is fat, not protein, and that’s precisely why its calories sit where they do.
Frequently Asked Questions
How many calories are in an avocado?
About 109 calories in half a medium avocado (68 g), based on USDA's 160 calories per 100 g (FDC 171705). A whole medium avocado is therefore around 220 calories — more than most people guess, because almost all of it is fat.
How many calories are in an avocado per 100 g or per ounce?
160 calories per 100 g, which is about 45 calories per ounce (28 g). That's roughly three times the calorie density of an apple — high for a fruit — because avocado is built mostly from fat rather than water and sugar.
Where do the calories in an avocado come from?
Mostly fat. Using standard Atwater factors, about 76% of an avocado's calories come from fat, around 20% from carbohydrate (most of which is fiber), and only ~5% from its small amount of protein. The fat is largely heart-healthy monounsaturated fat, the same kind found in olive oil.
Is avocado good for weight loss, or too high in calories?
It can work, with portion awareness. Avocado is calorie-dense (~160 per 100 g) because it's a fat, but the fat-and-fiber combination is genuinely filling, which helps with satiety. The honest rule: half an avocado (~109 calories) is a serving and a whole one (~220) is a meaningful chunk of a day — great food, just not a free one.
How many calories are in a whole avocado versus half?
A whole medium avocado is about 220 calories; half is about 109. Hass avocados vary in size, so a large one can push past 250 — weigh or eyeball your portion if you're tracking, since the calories climb fast with this fruit.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 171705 (Avocados, raw, all commercial varieties; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.