Calorie Chart / Vegetables / Avocado
How Many Calories Are in Avocado?
Calculation of the nutritional value & Recommended Dietary Intake of avocado
For g and a calorie requirement of kcal
| Calories 221 kcal | Proteins 3 g | Lipids 23 g | Carbohydrates 1.5 g |
| 11% | 4% | 34% | 1% |
Health benefits of avocado
Avocado - 100g
Calories 147 kcal
Proteins 2 g
Lipids 15 g
Carbohydrates 1 g
With its creamy texture and satisfying mouthfeel, avocado is considered a moderate-calorie fruit: it supplies more calories than most vegetables but fewer than calorie-dense nuts such as almond. This moderate-calorie profile makes it attractive both to people who monitor calories for weight control and to athletes who need nutrient-rich calories for recovery.
Avocado provides vitamins K, E, and C, several B-group vitamins including folate and pantothenic acid, plus a remarkable amount of potassium—more than you get from a banana. These micronutrients support blood clotting, antioxidant defenses, and electrolyte balance while adding virtually no empty calories.
The fruit is rich in monounsaturated oleic acid and supplies both soluble and insoluble fiber. Together, these nutrients help maintain normal cholesterol levels and prolong satiety, so the calories you ingest tend to keep you fuller for longer. The plant sterol beta-sitosterol offers an additional, though still "supposed," cardioprotective benefit. All these advantages come in a package of wholesome calories rather than empty ones.
Archaeological evidence shows that avocados were cultivated in Mesoamerica over 7,000 years ago; the Aztecs named it "āhuacatl." Despite their reputation for calories, avocados were prized for sustaining energy on long journeys. Today they are even celebrated on "National Avocado Day" (31 July), proof that calories can be both functional and delicious.
Tips for incorporating avocado into a balanced diet
For a balanced breakfast, mash avocado on toasted wholemeal bread, add a squeeze of lemon, and top with a poached egg. You obtain proteins, complex carbs, and satisfying calories without excess saturated fat.
At lunch, toss diced avocado with tomato, cucumber, and grilled chicken breast to create a colourful salad that delivers steady-release calories suitable for weight control. Swap chicken for smoked salmon when you want extra omega-3s.
If you love Mexican flavours, prepare fresh guacamole and serve it with raw vegetable sticks instead of tortilla chips to avoid empty calories. Its creamy texture also lets you replace calorie-heavy mayonnaise in sandwiches.
For a guilt-light dessert, blend ripe avocado with unsweetened cocoa and a drizzle of honey to make a vegan mousse; it calms chocolate cravings with fewer calories than classics such as a brownie. Even nutritious calories add up, so limit yourself to half a fruit per serving.
Frequently Asked Questions
- How many calories are in avocado?
- There are 147 kcal per 100 g, placing avocado in the moderate-calorie category.
- Is avocado good for weight loss even though it contains calories?
- Yes. Its fibre and healthy fats promote satiety, often helping you reduce total daily calories without feeling hungry.
- Which has more calories, avocado or almond?
- Gram for gram, almonds provide roughly twice the calories of avocado, making avocado the lighter choice.
- What is a reasonable serving to control calories?
- Half a medium fruit (about 70 g) supplies around 100 calories, fitting easily into most calorie-controlled plans.
- Can athletes rely on avocado for high-quality calories?
- Definitely. Its healthy fats, potassium, and modest protein package nutrient-dense calories ideal for recovery snacks.
- Does cooking avocado change its calories?
- Light heating scarcely affects calories, but deep-frying will add the calories absorbed from the cooking fat, such as vegetable oil.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
