Avocado Calories and Nutrition Facts per Serving

This page uses USDA's average for raw avocados of all commercial varieties, weighed as edible flesh without the skin and pit. Unlike most fruit, an avocado is mostly fat rather than sugar, with only 1.3 g of sugars in a whole fruit, and much of its carbohydrate is fiber.

Avocados vary a lot in size, so the "whole avocado" here is USDA's average fruit; a small Hass avocado can weigh much less. The amounts people actually eat are usually smaller still:

• Label serving: the FDA reference amount for avocado is 50 g, about a third of a medium avocado, with 80 calories. It was raised in 2016 from about a fifth of an avocado.
• A cup of slices: 146 g and 234 calories, a typical amount for a salad or sandwich.
• A cup of cubes: 150 g and 240 calories.
• A cup of mashed avocado: 230 g and 368 calories; mashing packs more avocado into the cup.

Most avocados sold in the US are Hass, the variety with pebbly skin that darkens from green to nearly black as it ripens. Florida avocados, often sold as green-skin avocados, are larger and smoother, with more water and less fat per gram, so they have fewer calories gram for gram. USDA keeps separate records for California (mostly Hass) and Florida avocados; the all-varieties average on this page sits between them.

Avocados are eaten raw almost every time, because heat turns their flavor bitter. Ripe avocado is mashed into guacamole and onto toast, sliced into salads, sandwiches, tacos and grain bowls, and rolled into sushi. Its creamy texture also makes it a base for dressings, smoothies and dairy-free chocolate mousse, and some bakers use mashed avocado in place of part of the butter. Commercially, avocados become packaged guacamole, frozen chunks and pulp, and avocado oil.

• Guacamole. Mashed avocado with lime, onion, tomato and cilantro. Tomato · Onion · Garlic
• Avocado toast. Mashed avocado on toasted bread, often topped with an egg. White Bread · Egg · Fried Egg
• Burrito and grain bowls. Sliced avocado over rice, beans and grilled chicken. Brown Rice · Black Beans · Chicken Breast
• Sushi rolls. Avocado rolled with rice, cucumber and fish. White Rice · Cucumber · Atlantic Salmon
• Green smoothies. A little avocado blended with fruit, greens and milk for body. Banana · Spinach · Whole Milk
• Avocado salads. Cubed avocado with tomato and cucumber, dressed with olive oil. Tomato · Cucumber · Olive Oil

Avocados do not ripen on the tree; they soften only after they are picked. Leave firm ones on the counter, or put them in a paper bag with a banana or apple to speed things up. A ripe avocado yields to gentle pressure; once ripe, move it to the refrigerator to hold it a few more days. Cut avocado browns as the flesh meets air. Brushing it with lemon or lime juice and pressing plastic wrap onto the surface slows browning; leaving the pit in only protects the part it covers.

For guacamole, avocado toast, salads or smoothies, weigh the avocado flesh you use, without the skin and pit, which is the basis of USDA's figures. Skin and pit make up a sizable share of a whole fruit, so weighing whole avocados would overstate every nutrient. Lime juice, salt and other ingredients change the numbers per gram, so enter them all in the label generator. Check the reference amount for your product category, such as a dip or a sandwich, in the RACC lookup, and set servings from the finished product weight.