Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Slices for toast, 30 g | 48 | 0.6 | 4.4 | 0.5 |
| Half an avocado, 70 g | 112 | 1.4 | 10.3 | 1.3 |
| 1 avocado without pit and skin, 140 g | 224 | 2.8 | 20.6 | 2.5 |
| 100 g | 160 | 2.0 | 14.7 | 1.8 |
Your plate isn't the average one
The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
Drop a food photo here
Or choose a file from your computer. A regular top-down photo of the plate in daylight works best.
FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Fresh flesh | 224 kcal |
| Guacamole, 2 tablespoons (40 g) | 63 kcal |
| Avocado toast (30 g bread and 50 g avocado) | 160 kcal |
| Avocado oil, one tablespoon (15 g) | 133 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin B5 | 1.9 mg | 38% |
| Folate (B9) | 113 mcg | 28% |
| Vitamin K | 29.4 mcg | 24% |
| Potassium | 679 mg | 19% |
| Vitamin E | 2.9 mg | 19% |
How many calories are in one avocado
A Hass avocado with dark bumpy skin weighs 180-220 g whole and has about 140 g of edible flesh, that is 224 kcal. Half gives 112 kcal, 30 g of slices for toast give 48 kcal. Smooth green avocados are usually larger and a bit less fatty, about 120-140 kcal per 100 g. The pit and skin are about a third of the fruit, so calories are counted by the flesh only.
Why avocado is so high in calories
100 g of flesh has almost 15 g of fat, ten times more than an apple. Hence the 160 kcal. But avocado fat is mostly monounsaturated, like olive oil, and only about 14% of it is saturated. There are almost no digestible carbs, but around 7 g of fiber per 100 g, more than most fruits. So avocado is filling, and half is usually enough to keep breakfast going until lunch.
Avocado toast and guacamole
A toast of 30 g of bread and 50 g of avocado is about 160 kcal. With a poached egg it is 245, with 30 g of salmon about 215. Guacamole is almost the same in calories as avocado itself, lime, onion and tomato add little, so two spoons of the dip are about 63 kcal. The calories come from the chips: a 30 g handful of corn nachos adds another 150 kcal.
Avocado for weight loss
Avocado does not get in the way of weight loss if you mind the portion. Half in a salad or on toast is 112 kcal, and the fat and fiber make the meal more filling. Problems start when a healthy food is eaten without limit: two avocados a day are almost 450 kcal, as much as a full lunch. Avocado is also rich in potassium and vitamin B5, and half covers almost a quarter of the daily folate.
How to count your serving
Weigh the flesh without pit and skin and multiply by 1.6. If the avocado is in a salad, bowl or on toast, take a photo of the plate in MyFoodMate AI: the app counts the calories of all the foods together.