Avocado: Calories, Nutrition Facts, and Health Benefits (2026)

Avocado, per 1/2 medium avocado (100 g), contains 160 calories, 6.7 g of fiber, and 10 mg of vitamin C, providing 11% of the daily value. It also has 14.7 g of fat, primarily healthy fats, and a low glycemic index of about 15.

This page provides a comprehensive overview of avocado nutrition, focusing on its benefits per 1/2 medium avocado (100 g). We will explore its calorie content, macronutrient breakdown, and how it aligns with various dietary goals.

Avocado Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of avocado per 1/2 medium avocado (100 g). This data highlights its rich nutrient profile.

Values are for 1/2 medium avocado (100 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	160	160	8%
Protein	2.0 g	2.0 g	4%
Carbohydrates	8.5 g	8.5 g	3%
Fiber	6.7 g	6.7 g	24%
Sugar	0.7 g	0.7 g	-
Fat	14.7 g	14.7 g	19%
Vitamin C	10.0 mg	10.0 mg	11%
Potassium	485 mg	485 mg	10%
Vitamin E	2.1 mg	2.1 mg	14%
Vitamin K	21.0 mcg	21.0 mcg	18%
Folate	81 mcg	81 mcg	20%
Magnesium	29 mg	29 mg	7%

About 20% of avocado calories come from carbohydrates, 5% from protein and 76% from fat.

Avocado by Health Goal

The by-goal ratings section evaluates how avocado fits into different dietary objectives. This can help individuals assess its suitability for their specific nutrition plans.

Goal	Rating	Why
Weight loss	Fair	160 calories per serving with 6.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 10 mg vitamin C (11% DV)
Digestion	Excellent	6.7 g fiber per serving supports regularity
Heart health	Excellent	Potassium (485 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2 g); best as a vitamin-rich choice, not a protein source

Avocado and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Avocado has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Avocado Compares to Other Fruits

In the comparison table, we analyze how avocado stacks up against other fruits in terms of nutritional value. This provides context for its unique benefits.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Avocado	160	0.7	6.7	10.0
Banana	89	12.2	2.6	8.7
Apple	52	10.4	2.4	4.6
Orange	47	9.4	2.4	53.2

Avocado Myths, Checked

Avocado is too high in fat to be healthy , False. Avocado fat is mostly monounsaturated; half an avocado has about 160 calories and 6.7 g fiber.

Avocado has no carbs , Misleading. Half an avocado has about 8.5 g carbs, but most is fiber, leaving very little net carb and sugar.

How to Track Avocado

Fruit portions are easy to misjudge, and the difference between half an avocado and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log avocado accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in half an avocado?

Half an avocado contains 160 calories, making it a relatively calorie-dense fruit. This can be beneficial for those looking to increase their caloric intake in a healthy manner.

Is avocado good for weight loss?

Avocado can support weight loss due to its high fiber content of 6.7 g per 1/2 medium avocado. Fiber helps promote satiety, which can reduce overall calorie consumption.

Can people with diabetes eat avocado?

People with diabetes can eat avocado, as it has a low glycemic index of about 15. This means it has minimal impact on blood sugar levels.

How much fiber is in avocado?

Avocado is rich in fiber, providing 6.7 g per 1/2 medium avocado. This high fiber content supports digestive health and can help regulate blood sugar.

Is avocado high in sugar?

Avocado is low in sugar, containing only 0.7 g per 1/2 medium avocado. This makes it a suitable choice for those monitoring their sugar intake.

How much avocado should you eat a day?

It is recommended to consume about 1/2 to 1 avocado per day, depending on individual dietary needs. This portion provides a good balance of healthy fats and nutrients.

Key Takeaways

• Avocado contains 160 calories per 1/2 medium avocado (100 g).
• It provides 6.7 g of fiber, promoting digestive health.
• Avocado has a low glycemic index of about 15.
• It contains only 0.7 g of sugar, making it a low-sugar fruit.
• Avocado is rich in healthy fats, with 14.7 g per serving.
• It offers 10 mg of vitamin C, which is 11% of the daily value.