Calories in Avocado: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2% DV | 2% |
| Vitamin C | 10% DV | 10% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 10% DV | 10% |
| Vitamin K | 18% DV | 18% |
| Vitamin B6 | 13% DV | 13% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 21% DV | 21% |
| Calcium | 1% DV | 1% |
| Iron | 3% DV | 3% |
| Magnesium | 7% DV | 7% |
| Potassium | 7% DV | 7% |
| Zinc | 3% DV | 3% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1/2 avocado (68g).
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Health Benefits of Avocado
How to Track Avocado Accurately
Accurately tracking avocado requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track avocado and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Avocado
| Serving | Weight | Calories |
|---|---|---|
| 1/5 avocado (30g) | 30g | 50 |
| 1/2 avocado (68g) | 68g | 114 |
| 1 whole avocado (136g) | 136g | 227 |
| 100g | 100g | 160 |
| 1 cup cubed (150g) | 150g | 240 |
| 1 tbsp mashed (15g) | 15g | 24 |
Related Foods
Frequently Asked Questions
How many calories in Avocado?
Avocado contains 114 calories per 1/2 avocado (68g). Per 100g, avocado provides approximately 168 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track avocado calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Avocado healthy?
Avocado provides 114 calories, 1.3g protein, 6.1g carbohydrates, and 10.5g fat per serving. Avocados are uniquely high in monounsaturated fatty acids — primarily oleic acid, the same heart-healthy fat found in olive oil. Like all foods, avocado is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Avocado calories?
The most accurate way to track avocado is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies avocado from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.