Avocado nutrition facts

Avocado (1 cup, cubes, 150 g) has 240 calories, 3 g protein, 10.1 g fiber, 22 g fat. It is an excellent source of pantothenic acid (42% DV), fiber (36% DV), copper (32% DV) and a good source of vitamin C and niacin.

Pantothenic acid 42% DVFiber 36% DV Copper 32% DV Folate 30% DV Vitamin K 26% DV

#1 of 47 fruits for monounsaturated fat #1 of 50 fruits for folate #1 of 50 fruits for vitamin B6 #3 of 41 fruits for vitamin K #2 of 38 fruits for lutein + zeaxanthin #1 of 50 fruits for riboflavin

Nutrition Facts

Serving size1 cup, cubes (150 g)

Calories240

Total Fat 22g28%

Saturated Fat 3.2g16%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 10mg0.5%

Total Carbohydrate 12.8g4.7%

Dietary Fiber 10.1g36%

Total Sugars 1g

Protein 3g6%

Vitamin D 0µg0%

Calcium 18mg1.4%

Iron 0.8mg4.6%

Potassium 728mg15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 5%
■ Fat 76%
■ Carbohydrate 20%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-1

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 15 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in avocado

Nutrient	Per 1 cup, cubes	% Daily Value
Macronutrients
Calories	240 kcal	12%
Protein	3 g	6%
Total fat	22 g	28%
Carbohydrate	12.8 g	4.7%
Fiber	10.1 g	36%
Sugars	1 g	no DV
Fats
Saturated fat	3.2 g	16%
Trans fat	0 g	no DV
Monounsaturated fat	14.7 g	no DV
Polyunsaturated fat	2.7 g	no DV
Omega-3 (ALA+EPA+DHA)	0.17 g	no DV
Omega-6 (linoleic)	2.51 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	15 mg	17%
Thiamin (B1)	0.1 mg	8.4%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	2.6 mg	16%
Pantothenic acid (B5)	2.08 mg	42%
Vitamin B6	0.39 mg	23%
Folate (DFE)	122 µg	30%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	10 µg	1.2%
Vitamin E	3.1 mg	21%
Vitamin D	0 µg	0%
Vitamin K	31.5 µg	26%
Choline	21 mg	3.9%
Minerals
Sodium	10 mg	0.5%
Calcium	18 mg	1.4%
Iron	0.8 mg	4.6%
Magnesium	44 mg	10%
Phosphorus	78 mg	6.2%
Potassium	728 mg	15%
Zinc	1 mg	8.7%
Copper	0.28 mg	32%
Manganese	0.21 mg	9.3%
Selenium	0.6 µg	1.1%
Carotenoids
Beta-carotene	93 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	406 µg	no DV
Other
Caffeine	0 mg	no DV
Water	110 g	no DV
Amino acids
Tryptophan	0.037 g	no DV
Threonine	0.109 g	no DV
Isoleucine	0.126 g	no DV
Leucine	0.214 g	no DV
Lysine	0.198 g	no DV
Methionine	0.057 g	no DV
Phenylalanine	0.146 g	no DV
Valine	0.161 g	no DV
Histidine	0.074 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	160 kcal	8%
Protein	2 g	4%
Total fat	14.7 g	19%
Carbohydrate	8.5 g	3.1%
Fiber	6.7 g	24%
Sugars	0.7 g	no DV
Fats
Saturated fat	2.1 g	11%
Trans fat	0 g	no DV
Monounsaturated fat	9.8 g	no DV
Polyunsaturated fat	1.8 g	no DV
Omega-3 (ALA+EPA+DHA)	0.11 g	no DV
Omega-6 (linoleic)	1.67 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	10 mg	11%
Thiamin (B1)	0.07 mg	5.6%
Riboflavin (B2)	0.13 mg	10%
Niacin (B3)	1.7 mg	11%
Pantothenic acid (B5)	1.39 mg	28%
Vitamin B6	0.26 mg	15%
Folate (DFE)	81 µg	20%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	7 µg	0.8%
Vitamin E	2.07 mg	14%
Vitamin D	0 µg	0%
Vitamin K	21 µg	18%
Choline	14 mg	2.6%
Minerals
Sodium	7 mg	0.3%
Calcium	12 mg	0.9%
Iron	0.6 mg	3.1%
Magnesium	29 mg	6.9%
Phosphorus	52 mg	4.2%
Potassium	485 mg	10%
Zinc	0.6 mg	5.8%
Copper	0.19 mg	21%
Manganese	0.14 mg	6.2%
Selenium	0.4 µg	0.7%
Carotenoids
Beta-carotene	62 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	271 µg	no DV
Other
Caffeine	0 mg	no DV
Water	73 g	no DV
Amino acids
Tryptophan	0.025 g	no DV
Threonine	0.073 g	no DV
Isoleucine	0.084 g	no DV
Leucine	0.143 g	no DV
Lysine	0.132 g	no DV
Methionine	0.038 g	no DV
Phenylalanine	0.097 g	no DV
Valine	0.107 g	no DV
Histidine	0.049 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	45 kcal	2.3%
Protein	0.6 g	1.1%
Total fat	4.2 g	5.3%
Carbohydrate	2.4 g	0.9%
Fiber	1.9 g	6.8%
Sugars	0.2 g	no DV
Fats
Saturated fat	0.6 g	3%
Trans fat	0 g	no DV
Monounsaturated fat	2.8 g	no DV
Polyunsaturated fat	0.5 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.47 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	2.8 mg	3.1%
Thiamin (B1)	0.02 mg	1.6%
Riboflavin (B2)	0.04 mg	2.8%
Niacin (B3)	0.5 mg	3.1%
Pantothenic acid (B5)	0.39 mg	7.9%
Vitamin B6	0.07 mg	4.3%
Folate (DFE)	23 µg	5.7%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	2 µg	0.2%
Vitamin E	0.59 mg	3.9%
Vitamin D	0 µg	0%
Vitamin K	6 µg	5%
Choline	4 mg	0.7%
Minerals
Sodium	2 mg	0.1%
Calcium	3 mg	0.3%
Iron	0.2 mg	0.9%
Magnesium	8 mg	2%
Phosphorus	15 mg	1.2%
Potassium	137 mg	2.9%
Zinc	0.2 mg	1.6%
Copper	0.05 mg	6%
Manganese	0.04 mg	1.8%
Selenium	0.1 µg	0.2%
Carotenoids
Beta-carotene	18 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	77 µg	no DV
Other
Caffeine	0 mg	no DV
Water	21 g	no DV
Amino acids
Tryptophan	0.007 g	no DV
Threonine	0.021 g	no DV
Isoleucine	0.024 g	no DV
Leucine	0.041 g	no DV
Lysine	0.037 g	no DV
Methionine	0.011 g	no DV
Phenylalanine	0.027 g	no DV
Valine	0.03 g	no DV
Histidine	0.014 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #171705 ("Avocados, raw, all commercial varieties").

Avocado variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Avocado (this page)	160	2	14.7	8.5	6.7	0.7	485	10	7
Hass (California)	167	2	15.4	8.6	6.8	0.3	507	8.8	8
Florida	120	2.2	10.1	7.8	5.6	2.4	351	17.4	2

Nutrients in avocado, in detail

Compare avocado with…

Avocado vs Banana

Frequently asked questions

How many calories are in avocado?

Avocado has 240 calories per 1 cup, cubes (150 g), or 160 calories per 100 g, according to USDA FoodData Central.

How much protein is in avocado?

3 g of protein per 1 cup, cubes, which is 6% of the 50 g Daily Value.

What is avocado rich in?

Per serving, avocado is richest in Pantothenic acid (B5) at 42% of the Daily Value, Fiber (36%), Copper (32%), Folate (DFE) (30%).

Is avocado healthy?

By nutrient density, avocado scores 39 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fruits

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.