Calories in Avocado: Complete Nutrition Guide

Avocado Calories by Portion

Full Nutrition Facts (1 Whole Avocado)

• Calories: 322
• Total Fat: 29g (77% of calories from fat)
• Saturated Fat: 4g
• Monounsaturated Fat: 20g (the "good" fat)
• Total Carbohydrates: 17g
• Dietary Fiber: 13g (52% DV)
• Net Carbs: 4g
• Protein: 4g
• Potassium: 975mg (more than a banana!)
• Vitamin K: 42mcg (35% DV)
• Folate: 163mcg (41% DV)

Are Avocados Good for Weight Loss?

It depends on how you use them. Here's the truth:

The Good:

• Extremely satiating — fat and fiber keep you full for hours
• Nutrient-dense — packed with vitamins, minerals, and healthy fats
• Low glycemic impact — won't spike blood sugar
• Keto-friendly — only 4g net carbs per whole avocado

The Challenge:

• Calorie-dense — 322 calories is significant for one food
• Easy to overeat — especially on toast or in bowls
• Adds up fast — avocado toast with a whole avocado can be 400-500+ calories

Bottom line: Avocados are healthy, but portions matter. Half an avocado (160 cal) is often a more reasonable serving for weight loss.

Smart Ways to Enjoy Avocado on a Diet

• Use 1/4 avocado (80 cal) as a topping instead of a main ingredient
• Mix with egg whites for volume and protein
• Blend into smoothies — a little goes a long way for creaminess
• Replace mayo or butter — avocado is lower calorie and healthier
• Measure it out — don't eyeball portions