Fruit
Avocado
Creamy, satisfying and packed with heart-healthy fats. Here is the full nutrition of avocado and every way the site can help you enjoy it.
Nutrition facts
| Nutrient | Per 100g | Per 100g serving |
|---|---|---|
| Calories | 160 | 160 |
| Protein | 2 g | 2 g |
| Carbs | 9 g | 9 g |
| Fat | 15 g | 15 g |
| Fibre | 7 g | 7 g |
| Sugar | 0.7 g | 0.7 g |
| Calcium | 12 mg | 12 mg |
| Potassium | 485 mg | 485 mg |
| Iron | 0.6 mg | 0.6 mg |
| Omega-3 | 0.11 g | 0.1 g |
| Vitamin C | 10 mg | 10 mg |
| Zinc | 0.6 mg | 0.6 mg |
Per 100 g. Values are approximate and vary by source.
Why avocado is good for you
Avocados are rich in monounsaturated fats, the same heart-healthy fats found in olive oil. These fats help you absorb fat-soluble vitamins and keep you satisfied, which is why avocado is so filling despite being a fruit.
They are also high in fibre, potassium and folate, and contain more potassium per gram than a banana. Their healthy fat makes them a great partner for salads and vegetables.
For more, explore our related guide.
How to eat it
Simple ways
- Smashed on toast
- Sliced with a squeeze of lime
- Blended into dressings
- Whipped into dips
In meals
- In salads and bowls
- With eggs at breakfast
- In wraps and sandwiches
- Alongside grilled fish
Recipes & ideas with avocado
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 6 food lists
Avocado qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in avocado?
Avocado has around 2 g of protein per 100 g, or roughly 2 g in a 100 g serving.
How many calories are in avocado?
Around 160 calories per 100 g, or about 160 in a 100 g serving.
Is avocado high in fibre?
Yes, with around 7 g of fibre per 100 g, avocado is a good source that supports digestion and fullness.