Avocado nutrition: calories, fat and fibre per portion

Half an avocado (approximately 75g of flesh without skin or stone) contains around 120 calories. A whole medium avocado (approximately 150g of flesh) contains around 240 calories. Per 100g of flesh, avocado contains 160 calories. The calorie count is higher than most fruit because avocado is rich in fat — approximately 14.7g of fat per 100g — though most of that fat is the heart-healthy monounsaturated kind.

Half an avocado without skin or stone weighs approximately 75g and contains around 120 calories, 11g of fat, 5g of fibre, 6.4g of carbohydrate and 0.5g of sugar. The skin and stone contribute no edible calories — all the nutrition comes from the green flesh. A whole avocado including skin and stone typically weighs 200-250g but only around 150g is edible flesh.

Per 100g of avocado flesh: 160 kcal, 14.7g fat (2.1g saturated), 8.5g carbohydrate (0.7g sugar), 6.7g fibre, 2g protein, 0g salt. Key micronutrients per 100g: 81µg folate (40% NRV), 485mg potassium (24% NRV), 1.39mg pantothenic acid (23% NRV), 0.19mg copper (19% NRV), 0.26mg vitamin B6 (19% NRV), 2.07mg vitamin E (17% NRV). Avocado is one of the few fruits that is high in fat and low in sugar simultaneously.

Yes, but the type of fat matters. Avocado contains approximately 14.7g of fat per 100g, of which the majority is monounsaturated fat — the same heart-healthy fat found in olive oil. Saturated fat is low at approximately 2.1g per 100g. Monounsaturated fat is associated with reduced LDL cholesterol and cardiovascular health benefits. The fat in avocado also helps the body absorb fat-soluble vitamins A, D, E and K from other foods eaten in the same meal.

Avocado contains approximately 0.7g of sugar per 100g — one of the lowest of any fruit. Half an avocado (75g) contains around 0.5g of sugar. Crucially, all of this is naturally occurring intrinsic sugar that is packaged within the fruit's cells alongside fibre. It contains zero free sugar and does not count toward the NHS daily free sugar limit at any portion size. A whole avocado contributes less free sugar than a single grape.

Avocado contains 6.7g of fibre per 100g, making it one of the higher-fibre fruits available. Half an avocado (75g) provides approximately 5g of fibre — 17% of the adult daily fibre target of 30g. For a child aged 4 to 6 with a daily fibre target of around 15g, half an avocado provides 34% of their daily target from a single portion. The fibre in avocado is a mix of soluble and insoluble fibre, both of which support digestive health.

Yes. An 80g portion of avocado — roughly half a medium avocado — counts as one of your five a day under NHS guidelines. However avocado counts as a maximum of one portion per day regardless of how much you eat, in the same way as fruit juice. The NHS five a day guidance is based on 80g portions of different fruits and vegetables. Avocado contributes one portion and also provides meaningful fibre, folate, potassium and healthy fats alongside that contribution.

Yes. Avocado is widely recommended as one of the best first foods for babies from around six months. Its soft texture requires no cooking, and it can be mashed, sliced into strips for baby-led weaning or spread on toast. Avocado provides healthy fats that support brain development, folate for cell growth and fibre for digestive health. No added salt or sugar is needed. For babies under one year, salt should not be added to any food.

Yes. Avocado is a nutritionally dense whole food. It is high in monounsaturated fat which supports heart health, high in fibre which supports digestion, and a good source of folate, potassium, vitamin B6, vitamin E and vitamin K. It contains almost no sugar and zero free sugar. It is a NOVA group 1 food — unprocessed and eaten in its natural state. The main consideration is calorie density. At 160 kcal per 100g it is significantly more calorie-dense than most other fruits, so portion size is worth noting if total calorie intake is a priority.

Yes. Avocado contains approximately 485mg of potassium per 100g, making it a source of potassium under UK and EU food labelling rules. Half an avocado (75g) provides around 364mg. Potassium supports normal blood pressure, muscle function and nerve signalling. Avocado actually contains more potassium per gram than a banana — bananas contain approximately 358mg per 100g compared to 485mg in avocado. For a child aged 4 to 6 with a daily potassium reference of 1,100mg, half an avocado provides 33% of their daily target.

Yes. Avocado is one of the best dietary sources of folate available in a whole food. It contains approximately 81µg of folate per 100g, which is 40% of the adult Nutrient Reference Value per 100g — high enough to qualify as a high folate food under UK and EU labelling rules. Half an avocado (75g) provides around 61µg of folate, which is 30% of the adult daily reference. Folate is essential for DNA synthesis and red blood cell formation and is particularly important during pregnancy and early development.

No. Avocado is a NOVA group 1 food — unprocessed or minimally processed. It is eaten in its natural whole state with nothing added. NOVA group 1 is the least processed category in the classification system and includes whole fruits, vegetables, nuts, seeds, eggs and plain meat. An avocado on your plate is nutritionally identical to an avocado on the tree. This places it in a completely different category from processed foods such as packaged breakfast cereals, fast food or ready meals, regardless of how those foods are marketed.

Avocado and banana are nutritionally very different despite both being popular whole fruits. Avocado is higher in calories at 160 kcal per 100g versus approximately 90 kcal for banana, higher in fat at 14.7g versus 0.3g, higher in fibre at 6.7g versus 2.6g, and lower in sugar at 0.7g versus 12g. Banana is higher in carbohydrates and natural sugars. Avocado provides more potassium per gram despite bananas being famous for potassium. They complement each other well nutritionally and serve different purposes in a balanced diet.

Avocado on toast with half an avocado on one slice of wholemeal bread contains approximately 280-320 calories depending on the bread. Half an avocado (75g) contributes approximately 120 calories. A standard slice of wholemeal bread adds approximately 80-90 calories. Adding a squeeze of lemon juice adds negligible calories. Adding olive oil adds approximately 40 calories per teaspoon. The combination provides a good balance of healthy fats, fibre, complex carbohydrates and micronutrients from both the avocado and the wholegrain bread.

Avocado can be part of a healthy diet including one aimed at weight management, but its calorie density means portion size matters. At 160 kcal per 100g it is more calorie-dense than most vegetables and many other fruits. The fibre content of 6.7g per 100g and the healthy fat content both contribute to satiety, meaning avocado may help reduce hunger after eating. Research suggests that people who regularly eat avocado tend to have higher diet quality overall. A half avocado portion at around 120 calories is a reasonable serving within a calorie-managed diet.