Benefits
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Avocado Nutrition: The Verified Numbers
Every figure here comes from USDA FoodData Central. No exaggerated claims, no superfood language — just what is measurably in an avocado.
MyAvocadoTree Editorial TeamPublished 3 September 2026Updated 3 September 20263 min read
About these figures
All values below are per 100 g of raw avocado, all commercial varieties, from USDA FoodData Central entry 171705. Individual fruit varies with variety and ripeness. This is nutritional information, not medical or dietary advice.
Per 100 g of raw avocado
| Nutrient | Amount |
|---|---|
| Energy | 160 kcal (670 kJ) |
| Protein | 2.0 g |
| Total fat | 14.7 g |
| — of which saturated | 2.13 g |
| — of which monounsaturated | 9.8 g |
| — of which polyunsaturated | 1.82 g |
| Carbohydrate, by difference | 8.53 g |
| — of which total sugars | 0.66 g |
| Dietary fibre | 6.7 g |
| Potassium | 485 mg |
| Magnesium | 29 mg |
| Folate, total | 81 µg |
| Vitamin K (phylloquinone) | 21 µg |
| Vitamin E (alpha-tocopherol) | 2.07 mg |
Energy
- Amount
- 160 kcal (670 kJ)
Protein
- Amount
- 2.0 g
Total fat
- Amount
- 14.7 g
— of which saturated
- Amount
- 2.13 g
— of which monounsaturated
- Amount
- 9.8 g
— of which polyunsaturated
- Amount
- 1.82 g
Carbohydrate, by difference
- Amount
- 8.53 g
— of which total sugars
- Amount
- 0.66 g
Dietary fibre
- Amount
- 6.7 g
Potassium
- Amount
- 485 mg
Magnesium
- Amount
- 29 mg
Folate, total
- Amount
- 81 µg
Vitamin K (phylloquinone)
- Amount
- 21 µg
Vitamin E (alpha-tocopherol)
- Amount
- 2.07 mg
What stands out
It is a fat-dominant fruit
14.7 g of fat per 100 g, of which 9.8 g is monounsaturated. That composition is unusual among fruit and is the main reason avocado behaves more like a rich food than a sweet one in cooking and in a meal.
Very low sugar
0.66 g of total sugars per 100 g. Against 8.53 g of total carbohydrate and 6.7 g of fibre, most of avocado's carbohydrate is fibre rather than sugar — genuinely uncommon for a fruit.
Substantial fibre
6.7 g per 100 g is a meaningful amount in the context of a normal diet.
Potassium
485 mg per 100 g. Avocado is frequently compared to bananas on potassium; the honest framing is simply that it contains a useful amount, and that comparisons of this kind depend entirely on portion size.
What we will not tell you
That avocado prevents, treats or cures any disease. Individual nutrients in food do not work that way, and health outcomes depend on an overall diet and many other factors. If you have a specific health condition or dietary requirement, talk to a qualified professional — not a website that sells trees.
Portion reality
100 g is a convenient unit, not a serving. A whole avocado is typically well over 100 g of flesh, so scale accordingly — an entire fruit is a substantial calorie contribution, which matters if you are tracking intake.
Practical notes
- Vitamin K and vitamin E are fat-soluble, and avocado supplies fat alongside them
- Because it is low in sugar and high in fat and fibre, avocado sits comfortably in savoury food rather than only as a sweet fruit
- Nutrient content varies with variety and ripeness; USDA figures are for all commercial varieties combined
For choosing and handling fruit, see how to tell if an avocado is ripe. For why demand is climbing in India, see why avocados are becoming popular in India.
Questions people also ask
How many calories are in an avocado?
USDA FoodData Central gives 160 kcal per 100 g of raw avocado. A whole fruit usually contains well over 100 g of flesh, so a full avocado is a considerably larger amount.
Is avocado high in fat?
Yes — 14.7 g per 100 g, of which 9.8 g is monounsaturated and 2.13 g saturated. That fat content is what makes avocado unusual among fruits.
How much fibre is in an avocado?
6.7 g of dietary fibre per 100 g, against 8.53 g of total carbohydrate — meaning most of avocado's carbohydrate is fibre rather than sugar.
Does avocado have more potassium than a banana?
Avocado contains 485 mg of potassium per 100 g. Whether it exceeds a banana depends entirely on the portion sizes being compared, which is why we would rather give the figure than the comparison.
Is avocado good for weight loss?
We are not going to make that claim. Avocado is high in fat and calories and also high in fibre. How it fits your diet depends on your overall intake and goals — a qualified professional is the right source for that question.
Sources we checked
Horticultural and nutritional claims on this page are drawn from these references.
- Avocados, raw, all commercial varieties — FDC ID 171705 — USDA FoodData Central
About this guide
We write from two places: published horticultural research from institutions such as ICAR-IIHR and the University of California, and what our partner farms actually observe growing avocado in Indian conditions. Where the evidence is thin or regional, we say so instead of rounding it into a confident answer.
Researched and written in-house, reviewed by our farm coordination team. Last reviewed 3 September 2026.
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