Per portion: 160 kcal
Protein: 2.0 g
Carbs: 8.53 g
Fat: 14.66 g
Fibre: 6.7 g

Your portion

160kcal · 670 kJ

Protein: 2.0 g
Carbs: 8.53 g
Fat: 14.66 g

Half an avocado is mostly fat, with about 14.7 grams per 100-gram portion, alongside 8.5 grams of carbs and nearly 7 grams of fiber. It is notably low in sugar at under a gram. Nutritionally, it stands out for its folate, providing 40% of the daily reference, plus significant amounts of vitamin K and potassium, which support cell function and nerve signaling.

A typical half-avocado portion works well as a satisfying snack or a side to a meal, adding creamy texture and healthy fats that help keep you full. It pairs nicely with eggs, salads, or whole-grain toast to round out protein and complex carbs. Since it is calorie-dense for its size, it is easy to overeat, so measuring the portion is wise if you are tracking intake.

Nutrition claims, per 100 g:

High Folate (B9) · 40% Source Vitamin K · 28% Source Potassium · 24% Source Pantothenic acid (B5) · 23% Source Copper · 19% Source Vitamin B6 · 18% Source Vitamin E · 17% High fibre

Full nutrition

Nutrition

per 1/2 avocado (100 g)

Energy	160 kcal	8.0%
Energy	670 kJ	8.0%
Protein	2.0 g	4.0%
Carbohydrates	8.53 g	3.3%
of which sugars	0.66 g	0.7%
Starch	0.11 g
Fibre	6.7 g	26.8%
Fat	14.66 g	20.9%
of which saturates	2.13 g	10.7%
Monounsaturated	9.8 g
Polyunsaturated	1.82 g
Trans fat	0.0 g
Cholesterol	0.0 mg
Water	73.23 g
Ash	1.58 g

Sugar breakdown

Sucrose 0.06 g

Glucose 0.37 g

Fructose 0.12 g

Lactose 0.0 g

Maltose 0.0 g

Galactose 0.1 g

Minerals

Potassium 485.0 mg 24.2%

Calcium 12.0 mg 1.5%

Magnesium 29.0 mg 7.7%

Phosphorus 52.0 mg 7.4%

Sodium 7.0 mg

Iron 0.55 mg 3.9%

Zinc 0.64 mg 6.4%

Copper 0.19 mg 19.0%

Manganese 0.14 mg 7.0%

Selenium 0.4 µg 0.7%

Fluoride 7.0 µg

Vitamins

Vitamin A (RAE) 7.0 µg 0.9%

Vitamin C 10.0 mg 12.5%

Vitamin D 0.0 µg

Vitamin E 2.07 mg 17.2%

Vitamin K 21.0 µg 28.0%

Thiamin (B1) 0.07 mg 6.4%

Riboflavin (B2) 0.13 mg 9.3%

Niacin (B3) 1.74 mg 10.9%

Pantothenic acid (B5) 1.39 mg 23.2%

Vitamin B6 0.26 mg 18.6%

Folate (B9) 81.0 µg 40.5%

Vitamin B12 0.0 µg

Choline 14.2 mg

Beta-carotene 62.0 µg

Fatty acids

Omega-3 (ALA) 0.11 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Amino acids

Tryptophan 0.03 g

Leucine 0.13 g

Isoleucine 0.08 g

Valine 0.11 g

Lysine 0.04 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 379 other foods in “Fruits and Fruit Juices”, per 100 g. The mark is this food; the faint line is the category median.

Energy 160.0 · higher than 88%

Protein 2.0 · higher than 91%

Fibre 6.7 · higher than 93%

Common portions

cup, cubes — 150 g (240 kcal)
cup, pureed — 230 g (368 kcal)
cup, sliced — 146 g (234 kcal)
avocado, NS as to Florida or California — 201 g (322 kcal)
NLEA Serving — 50 g (80 kcal)

Sources

USDA FoodData Central — Avocados, raw, all commercial varieties — Nutrition values for Avocados, raw, all commercial varieties.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Half an Avocado