Food · Fruits and Fruit Juices
Avocados nutrition facts
A typical portion of avocados (1 fruit; 150 g, raw) has 240 calories and 3g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 120 calories (raw, Florida) to 206 (Hass, peeled, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Avocado, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2g
- more than 23% of 8,218 USDA reference foods
- Calories per 100 g
- 160
- more than 45% of reference foods
- Sodium per 100 g
- 7mg
- more than 15% of reference foods
1 fruit weighs 150 g in USDA's record for Avocado, raw (FDC 2709223).
Where the calories come from: 20% carbohydrate, 76% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.3 mg in 1 fruit (150 g), 32% of the Daily Value
- Folate122 µg DFE in 1 fruit (150 g), 30% of the Daily Value
- Vitamin K32 µg in 1 fruit (150 g), 26% of the Daily Value
- Vitamin B60.4 mg in 1 fruit (150 g), 23% of the Daily Value
- Vitamin E3.1 mg in 1 fruit (150 g), 21% of the Daily Value
- Vitamin C15 mg in 1 fruit (150 g), 17% of the Daily Value
- Niacin2.6 mg in 1 fruit (150 g), 16% of the Daily Value
- Riboflavin0.2 mg in 1 fruit (150 g), 15% of the Daily Value
- Magnesium44 mg in 1 fruit (150 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 2709223), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of avocados USDA describes
Hass, peeled has the most calories per 100 g (206); the fewest: Florida (120)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Avocado, rawSame values: Avocados, raw, all commercial varieties, Avocado, for use on a sandwich | 160 | 2 g | 14.7 g | 7 mg |
| Avocados, raw, Florida | 120 | 2.2 g | 10.1 g | 2 mg |
| Avocados, raw, California | 167 | 2 g | 15.4 g | 8 mg |
| Avocado, Hass, peeled, raw | 206 | 1.8 g | 20.3 g | 0 mg |
Every nutrient in this record (65)
The portion is 1 fruit (150 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.00 g | 2.00 g | 6% |
| Total lipid (fat) | 22.0 g | 14.7 g | 28% |
| Carbohydrate, by difference | 12.8 g | 8.53 g | 5% |
| Energy | 240 kcal | 160 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 110 g | 73.2 g | |
| Total Sugars | 0.99 g | 0.66 g | |
| Fiber, total dietary | 10.1 g | 6.70 g | 36% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 3.19 g | 2.13 g | 16% |
| Fatty acids, total monounsaturated | 14.7 g | 9.80 g | |
| Fatty acids, total polyunsaturated | 2.72 g | 1.82 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 18.0 mg | 12.0 mg | 1% |
| Iron, Fe | 0.82 mg | 0.55 mg | 5% |
| Magnesium, Mg | 43.5 mg | 29.0 mg | 10% |
| Phosphorus, P | 78.0 mg | 52.0 mg | 6% |
| Potassium, K | 728 mg | 485 mg | 15% |
| Sodium, Na | 10.5 mg | 7.00 mg | 0% |
| Zinc, Zn | 0.96 mg | 0.64 mg | 9% |
| Copper, Cu | 0.28 mg | 0.19 mg | 32% |
| Selenium, Se | 0.60 µg | 0.40 µg | 1% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 10.5 µg | 7.00 µg | 1% |
| Carotene, beta | 93.0 µg | 62.0 µg | |
| Carotene, alpha | 36.0 µg | 24.0 µg | |
| Vitamin E (alpha-tocopherol) | 3.10 mg | 2.07 mg | 21% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 42.0 µg | 28.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 407 µg | 271 µg | |
| Vitamin C, total ascorbic acid | 15.0 mg | 10.0 mg | 17% |
| Thiamin | 0.10 mg | 0.067 mg | 8% |
| Riboflavin | 0.20 mg | 0.13 mg | 15% |
| Niacin | 2.61 mg | 1.74 mg | 16% |
| Vitamin B-6 | 0.39 mg | 0.26 mg | 23% |
| Folate, total | 122 µg | 81.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 21.3 mg | 14.2 mg | 4% |
| Vitamin K (phylloquinone) | 31.5 µg | 21.0 µg | 26% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 122 µg | 81.0 µg | |
| Folate, DFE | 122 µg | 81.0 µg | 30% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.0015 g | 0.0010 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 3.11 g | 2.08 g | |
| SFA 18:0 | 0.074 g | 0.049 g | |
| MUFA 18:1 | 13.6 g | 9.07 g | |
| PUFA 18:2 | 2.51 g | 1.67 g | |
| PUFA 18:3 | 0.19 g | 0.13 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 1.05 g | 0.70 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.037 g | 0.025 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709223: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in avocados?
240 in 1 fruit (150 g) of raw; 120 to 206 per 100 g across USDA's descriptions.
How much protein is in avocados?
3g in 1 fruit; 2 g per 100 g.
How much sodium is in avocados?
10mg in 1 fruit; 7 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov