Avocado Nutrition Facts: Calories, Macros & Health Benefits

Summary: One half an avocado (68g) of avocado contains 114 calories, 1.4g protein, 5.8g carbs, and 10.5g fat. Avocado is a good source of vitamin b6, folate, vitamin k.

How Many Calories Are in Avocado?

One half an avocado (68g) of avocado contains 114 calories. Here’s the complete nutrition breakdown:

Avocado Nutrition Facts

Is Avocado Good for You?

Yes, avocado is highly nutritious and supports overall health. Half an avocado delivers 4.6g of fiber (16% daily value) for digestive health, 10.5g of heart-healthy fats, and 60.5mcg of folate (15% daily value) for cellular function. Its low glycemic index of 15 makes it suitable for blood sugar management.

Key Health Benefits of Avocado

• Rich in fiber for digestive health: With 4.6g of fiber per half avocado, avocados support gut health and regular digestion. This substantial fiber content promotes beneficial gut bacteria and aids satiety.

• Heart-healthy monounsaturated fats: Avocados contain 10.5g of total fat per half, primarily unsaturated fats that support cardiovascular health and reduce inflammation markers according to nutrition research.

• High in folate for cellular function: One half avocado provides 60.5mcg of folate (15% DV), an essential B vitamin for DNA synthesis, cell division, and prenatal health.

• Excellent source of potassium: At 344.8mg per half avocado (7% DV), this nutrient supports healthy blood pressure regulation and heart function—comparable to a medium banana.

• Low glycemic index and sugar content: With only 0.2g of sugar and a GI of 15, avocado is ideal for people managing blood glucose levels and following ketogenic or low-carb diets.

Avocado vs Olive Oil

Both avocado and olive oil are prized for their healthy fats, but they differ significantly in overall nutrient density. Avocado offers fiber, vitamins, and minerals absent in olive oil, while olive oil is calorie-dense with minimal carbohydrates. Avocado is better suited as a whole food serving, whereas olive oil functions as a cooking fat and condiment. Choose avocado when you need whole-food nutrition and olive oil when you need a cooking medium.

Frequently Asked Questions

How many calories are in an avocado?

A whole avocado contains approximately 228 calories, while half an avocado has 114 calories, making it a nutrient-dense choice for calorie-conscious meals.

Is avocado good for weight loss?

Yes, avocado can support weight loss efforts due to its high fiber content (4.6g per half) and healthy fats that promote satiety and reduce overall calorie intake when consumed in reasonable portions.

Is avocado keto-friendly?

Absolutely. With only 5.8g of carbohydrates and 4.6g of fiber per half avocado (net carbs: 1.2g), avocados are excellent for ketogenic diets and low-carb lifestyles.

Does avocado contain cholesterol?

No, avocado contains zero cholesterol (0mg), making it a heart-healthy choice for those managing cholesterol levels or following a plant-based diet.

What vitamins are in avocado?

Avocado is particularly rich in folate (60.5mcg), vitamin B6 (0.2mg), vitamin K (14.3mcg), and vitamin C (6.0mg), supporting energy metabolism, bone health, and immune function.

How to Track Avocado Nutrition with Gram

Gram’s AI food recognition makes it simple to log avocado into your daily nutrition tracker—just photograph your avocado serving and the app instantly identifies it. You’ll receive a detailed nutrient breakdown showing fiber, potassium, healthy fats, and all micronutrients, helping you understand how avocado fits into your overall nutritional goals. This makes it easy to optimize your diet based on real, personalized data.

Nutrition data sourced from USDA FoodData Central. Track avocado and thousands of other foods with the Gram app.