Fruits
Avocado nutrition facts
A 1 undetermined fruit, without skin and seed (136 g) serving of avocado provides 227 calories, 3 g protein, 12 g carbohydrate, and 21 g fat — about 4% of its calories from protein, 19% from carbohydrate, and 77% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined fruit, without skin and seed (136 g) | Per 100 g |
|---|---|---|
| Calories | 227 | 167 |
| Protein | 3 g | 2 g |
| Total carbohydrate | 12 g | 9 g |
| Total fat | 21 g | 15 g |
Vitamins & minerals
Per serving (136 g)
- Vitamin C
- 12.0 mg
- Vitamin A (RAE)
- 9.52 mcg
- Vitamin E
- 2.68 mg
- Vitamin K
- 28.6 mcg
- Thiamin (B1)
- 0.10 mg
- Riboflavin (B2)
- 0.19 mg
- Niacin (B3)
- 2.60 mg
- Vitamin B6
- 0.39 mg
- Folate (DFE)
- 121 mcg
- Magnesium
- 39.4 mg
- Phosphorus
- 73.4 mg
- Zinc
- 0.92 mg
- Copper
- 0.23 mg
- Manganese
- 0.20 mg
- Selenium
- 0.54 mcg
Photo by Thought Catalog on Unsplash
Selecting, storing & prepping avocado
- Selecting
- A ripe avocado gives slightly to gentle pressure near the stem. A firm one will ripen at room temperature over a few days.
- Storing
- Once ripe, refrigerate and use within about 3–4 days. Cut avocado browns quickly from oxidation once exposed to air.
- Prepping
- A squeeze of lemon or lime juice on the cut surface slows the browning if you're not using it right away.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined fruit, without skin and seed (136 g), avocado is an excellent source of Dietary Fiber, Folate, Copper, Vitamin K, and Vitamin B6 and a good source of Vitamin E, Niacin, Potassium, Riboflavin, and Vitamin C.
% of the FDA Daily Value per 1 undetermined fruit, without skin and seed (136 g) serving.
Key metrics
Nutrient density
Per 100 kcal, avocado delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More potassium than 89% of foods · 93% of fruits
- More fiber than 87% of foods · 89% of fruits
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest fruits to avocado by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in avocado?
- A 1 undetermined fruit, without skin and seed (136 g) serving of avocado has about 227 calories. Per 100 g, it has 167 calories — a moderate calorie density.
- How much protein is in avocado?
- Avocado provides about 3 g of protein per 1 undetermined fruit, without skin and seed (136 g) serving.
- What are the macros in avocado?
- Per serving, avocado has roughly 3 g protein, 12 g carbohydrate, and 21 g fat. By calories, that is 4% protein, 19% carbohydrate, and 77% fat.
- Is avocado high in protein?
- Avocado has a protein density of about 1.2 g per 100 kcal, and 4% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in avocado?
- Per 1 undetermined fruit, without skin and seed (136 g), avocado is a notable source of Folate, Copper, Vitamin K, Vitamin B6, Vitamin E, and Niacin. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of avocado?
- Per 1 undetermined fruit, without skin and seed (136 g), avocado has 227 calories, 3 g protein, 12 g carbohydrate, and 21 g fat, plus notable amounts of Folate, Copper, Vitamin K, Vitamin B6, Vitamin E, and Niacin. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 171706 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Avocado Nutrition Facts.” https://nutrifactshub.com/foods/avocado