Avocados are one of the most nutrient-dense fruits, packed with heart-healthy monounsaturated fat, fiber, and more potassium by weight than a banana. Because their calorie and fat content is higher than most fruit, it is easy to underestimate what you are eating. This avocado nutrition calculator turns any serving size — grams, ounces, cups, halves, or whole fruit — into a complete nutrient breakdown.
Whether you are meal prepping, tracking macros, managing potassium intake, or simply keeping portions reasonable, the results show calories, protein, total fat including saturated fat, carbohydrates, net carbs, fiber, sugars, and important micronutrients. Daily value percentages help you see where each serving fits in your overall diet, and you can multiply by the number of servings you plan to eat.
Enter your serving amount, choose a unit, and hit Calculate for an accurate snapshot in seconds.
🥑 Avocado Nutrition Calculator
Get the full macro and micronutrient profile for any serving of avocado.
How to Use This Tool
Choose the unit that matches your recipe or meal plan, then enter the amount. For example, type 150 and select grams for a 150 g portion, or type 1 and select whole avocado for a typical medium fruit. The servings field multiplies the entire calculation, so you can quickly scale a recipe for two, four, or a whole meal-prep week.
Tip: Raw avocado cubes weigh roughly 150 g per US cup. A typical medium avocado without skin and seed weighs about 200 g, and half of that is around 100 g.
How It Works
The calculator starts with a standard 100 g raw avocado nutrition baseline and multiplies every nutrient by your total weight. The baseline reflects USDA reference data for raw California and Florida avocado averages, including about 160 kcal, 15 g total fat, 2 g protein, 9 g carbohydrate, and 7 g dietary fiber per 100 g.
Daily Value percentages use the FDA reference values for a 2,000-calorie diet: 78 g total fat, 20 g saturated fat, 275 g carbohydrate, 28 g fiber, 50 g protein, 4,700 mg potassium, 420 mg magnesium, 90 mg vitamin C, 15 mg vitamin E, 120 mcg vitamin K, and 400 mcg folate.
Nutrition at a Glance
| Nutrient | Per 100 g | Per half avocado (100 g) |
|---|---|---|
| Calories | 160 kcal | 160 kcal |
| Protein | 2 g | 2 g |
| Total fat | 15 g | 15 g |
| Saturated fat | 2.1 g | 2.1 g |
| Carbohydrates | 9 g | 9 g |
| Dietary fiber | 7 g | 7 g |
| Net carbs | 2 g | 2 g |
| Potassium | 485 mg | 485 mg |
| Magnesium | 29 mg | 29 mg |
| Vitamin C | 10 mg | 10 mg |
| Vitamin E | 2.1 mg | 2.1 mg |
| Vitamin K | 21 mcg | 21 mcg |
| Folate | 81 mcg | 81 mcg |
Worked Examples
Guacamole for four: Enter 200 g, select grams, and set servings to 4. The calculator treats this as 800 g total, yielding about 1,280 calories, 120 g fat, 56 g fiber, and 3,880 mg potassium across the whole batch.
Low-carb snack: Half an avocado weighs roughly 100 g. With 2 g net carbs and 7 g fiber, it fits comfortably into most keto and low-carb meal plans while providing 485 mg potassium — about 10% of the daily value.
Tips & Best Practices
- Weigh the edible flesh only — remove the skin and pit first.
- If your avocado is slightly larger or smaller, adjust the gram weight rather than assuming a standard fruit.
- Use the servings multiplier when making guacamole, avocado toast, or meal-prep containers for a whole family.
- For keto macros, focus on net carbs (total carbs minus fiber).
Note on portion size: Avocados are energy-dense. A whole large avocado can exceed 300 calories, so track the amount that matches your goals. Daily Value percentages are general reference values and do not represent personalized dietary advice.
Frequently Asked Questions
Are the numbers for raw or cooked avocado? This calculator uses raw avocado data. Cooking can slightly alter water content but has little effect on calories and macros.
Why do different avocados vary? California and Florida varieties differ naturally. Hass avocados are higher in fat, while Florida avocados are larger and slightly lower in fat; the USDA averages used here work well for most common varieties.
Is avocado good for low-carb diets? Yes. Most of the carbohydrate in avocado is fiber, leaving about 2 g of net carbs per 100 g.
Where can I find official data? See the USDA FoodData Central at fdc.nal.usda.gov for detailed nutrient profiles of raw avocado and related food products.