BeslyAvocado: Calories, Protein, Carbs & Fat
Calories in avocado, by the numbers: 4% of them come from protein, 20% from carbs and 76% from fat. For 1 cup, mashed or pureed (230 g) that works out to 368 kcal, 4.1 g protein, 17.9 g carbs and 31.1 g fat.
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Avocado serving sizes: calories and macros
| Serving | Grams | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|
| 100 g | 100 | 160 | 1.8 | 7.8 | 13.5 |
| 1 oz | 28.4 | 45 | 0.5 | 2.2 | 3.8 |
| 1 cup, mashed or pureed | 230 | 368 | 4.1 | 17.9 | 31.1 |
| 1 cup | 150 | 240 | 2.7 | 11.7 | 20.2 |
| 1 slice | 15 | 24 | 0.3 | 1.2 | 2 |
| 1 fruit | 150 | 240 | 2.7 | 11.7 | 20.2 |
Where the calories in avocado come from
Counting protein and carbs at 4 calories per gram and fat at 9, avocado gets 4% of its calories from protein, 20% from carbs and 76% from fat. This split is calculated from the macros listed per 100 g (1.8 g protein, 7.8 g carbs, 13.5 g fat).
Sodium, fiber, sugar and saturated fat in avocado
A 1 cup, mashed or pureed (230 g) of avocado also contains 16.1 mg sodium, 15.4 g fiber, 1.5 g sugar and 4.9 g saturated fat.
| Nutrient | Per 100 g | Per 1 cup, mashed or pureed (230 g) |
|---|---|---|
| Sodium | 7 mg | 16.1 mg |
| Fiber | 6.7 g | 15.4 g |
| Sugar | 0.7 g | 1.5 g |
| Saturated fat | 2.1 g | 4.9 g |
| Cholesterol | 0 mg | 0 mg |
| Potassium | 485 mg | 1115.5 mg |
| Calcium | 12 mg | 27.6 mg |
| Iron | 0.6 mg | 1.3 mg |
| Vitamin C | 10 mg | 23 mg |
How avocado compares with similar foods
Among the 6 foods compared here, avocado is number 6 when sorted from the lowest to the highest calories per 100 g (160 kcal). The comparison uses foods from the same food group (vegetables) that have a page on Besly.
| Food (per 100 g) | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Spinach | 27 | 2.9 | 2.4 | 0.6 |
| Tomatoes | 27 | 0.8 | 5.5 | 0.6 |
| Broccoli | 31 | 2 | 4.8 | 0.2 |
| Carrots | 41 | 0.9 | 9.6 | 0.2 |
| Corn | 96 | 3.4 | 21 | 1.5 |
| Avocado (this page) | 160 | 1.8 | 7.8 | 13.5 |
Forms and preparations of avocado
Across the 4 forms listed for avocado, calories range from 160 kcal per 100 g (Avocado, raw) to 884 kcal per 100 g (Avocado Oil).
| Form or preparation (per 100 g) | Calories | Protein g | Carbs g | Fat g | Default serving |
|---|---|---|---|---|---|
| Avocado, raw (main entry) | 160 | 1.8 | 7.8 | 13.5 | 1 cup, mashed or pureed (230 g): 368 kcal |
| Avocado, Hass, peeled, raw | 223 | 1.8 | 8.3 | 20.3 | 1 serving (140 g): 312 kcal |
| Avocado Oil | 884 | 0 | 0 | 100 | 1 tbsp (13 g): 115 kcal |
| Avocado toast | 190 | 5 | 20 | 10 | — |
Frequently asked questions
How many calories are in 1 cup, mashed or pureed of avocado?
1 cup, mashed or pureed (230 g) of avocado has 368 calories, with 4.1 g protein, 17.9 g carbs and 31.1 g fat.
How many calories are in 100 g of avocado?
100 g of avocado has 160 calories, 1.8 g protein, 7.8 g carbs and 13.5 g fat. One ounce (28.4 g) is 45 calories.
Is avocado low in carbs?
Carbs supply 20% of the calories in avocado (protein 4%, fat 76%). Per 100 g there are 7.8 g of carbs, and 1 cup, mashed or pureed (230 g) has 17.9 g, including 15.4 g of fiber.
Recipes with avocado
- Chicken-Avocado Arepa (Arepa Reina Pepiada)
- Air Fryer Avocado and Black Bean Taquitos
- Avocado Breakfast Bruschetta
- Avocado, Potato, and Grilled Chicken Salad
- Baked Avocado and Vegetable Platter
- Avocado Cocoa Mass Shake
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Source: USDA FoodData Central, via the Besly food database (source tag “generic”, record us.generic.avocado_raw). Data snapshot: October 16, 2026. Values are averages for the food as described and vary by brand, ripeness and preparation. Serving sizes come from the same record.