Nutrition Facts for Avocado
What Is Avocado?
Avocado can be a practical choice when you want food that is familiar, flexible, and easy to include in meal prep.
It fits both quick meals and meal prep, since you can cook it once and reuse it in different recipes across the week.
Per 100g, Avocado has 160 calories, with 2g protein, 9g carbs, and 15g fat. Use the serving table below to scale those numbers to your usual portions.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Avocado (Per 100g)
The following values are standardized per 100 grams of avocado.
- Calories
160 kcal
- Protein
2 g
- Carbohydrates
9 g
- Fat
15 g
Nutrition by Serving Size
Calories and macros for common portion sizes of avocado.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 80 kcal | 1 g | 4.5 g | 7.5 g |
| 100g | 160 kcal | 2 g | 9 g | 15 g |
| 150g | 240 kcal | 3 g | 13.5 g | 22.5 g |
| 200g | 320 kcal | 4 g | 18 g | 30 g |
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Is Avocado Good for Weight Loss?
Avocado can fit into a weight loss diet when portions are controlled. At 160 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine avocado with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Avocado
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons avocado can be a useful addition to a balanced diet:
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
- Provides useful energy from carbohydrates when you need performance and consistency.
- Adds satisfaction and flavor to meals, which can make a long-term plan more enjoyable.
Who Is Avocado Best For?
Weight loss
Avocado can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Avocado can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Avocado can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Avocado in Your Diet
Practical ways to include avocado in meals:
- Use avocado in measured amounts to improve taste and adherence—just keep portions consistent.
- Pair it with lean protein and high-volume vegetables for a satisfying, balanced plate.
- Add it to meals you already eat so you do not change everything at once while cutting.
- If fat loss is the goal, treat it like a “flavor budget” item: a little goes a long way.
- Use it on higher-activity days when you can fit more calories comfortably.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log avocado and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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