Averages based on 524 avocado products in our database.
Avocado nutrient highlights
Total Fat
~15g per 100gAvocados are one of the highest-fat fruits. Most of the fat is monounsaturated (oleic acid). Fat content is consistent across Hass avocados.
Dietary Fiber
~7g per 100gAvocados are among the highest-fiber fruits, providing roughly 27% of the daily value per 100g. Both soluble and insoluble fiber are present.
Potassium
~485mg per 100gAvocados contain more potassium per 100g than bananas. This is one of the most potassium-dense common foods available.
Calories
~160 per 100gHigher in calories than most fruits due to fat content. A medium avocado (about 150g of flesh) contains roughly 240 calories.
Avocado processing scores by brand
15 avocado products ranked by processing score (lowest first) from our analysis.
How does processing affect avocado?
In our analysis, whole fresh avocados score Level 1 (Minimally Processed). With about 9g total carbs per 100g (and 7g of that as fiber), avocado carb content is low compared to most fruits. Avocado protein sits at about 2g per 100g. Pre-made guacamole varies widely: simple recipes with avocado, lime, and salt score Level 1-2, while commercial guacamole with preservatives, modified starches, and artificial flavors can score Level 3-4. Avocado-based products like "avocado spread" and avocado oil sprays also tend to score higher due to added processing agents.
What should you look for on avocado labels?
- 1Fresh whole avocados are a single-ingredient food with no label concerns. Processing questions arise with pre-made guacamole and avocado-based products.
- 2Commercial guacamole ingredient lists range from 4-5 ingredients (avocado, tomato, onion, lime, salt) to 15+ with preservatives and stabilizers.
- 3Avocado oil sprays typically contain propellants and emulsifiers not present in bottled avocado oil.
- 4"Made with real avocado" does not indicate the avocado content percentage. Some products labeled this way contain more filler than avocado.
Frequently asked questions
How many calories are in an avocado?
A whole medium Hass avocado (about 150g of flesh) contains approximately 240 calories. Per 100g, avocado averages about 160 calories. The relatively high calorie count compared to other fruits is due to the fat content (about 15g per 100g).
How much fat is in an avocado?
Avocados contain approximately 15g of total fat per 100g, making them one of the fattiest fruits. About 10g is monounsaturated fat (oleic acid), 2g is polyunsaturated, and 2g is saturated. These values come from the USDA FoodData Central database.
Is guacamole ultra-processed?
In our analysis, guacamole processing scores vary widely by brand. Simple recipes with 4-5 whole food ingredients score Level 1-2. Commercial varieties with preservatives, modified food starch, and artificial flavors can score Level 3-4. Check the brand comparison table above for specific products.
How much fiber is in an avocado?
Avocados provide approximately 7g of dietary fiber per 100g, or about 10g per medium avocado. This represents roughly 27% of the daily recommended intake per 100g, making avocados one of the highest-fiber fruits available.
How many carbs in an avocado?
A whole medium avocado (about 150g of flesh) contains approximately 13g of total carbohydrates. Per 100g, avocados have about 9g of total carbs. However, about 7g of that is dietary fiber, leaving roughly 2g of net carbohydrates per 100g. Avocado is not a significant carb source compared to other fruits. The question "is avocado a carb?" comes up frequently, and while avocados do contain carbohydrates, they are predominantly a fat source (~15g fat per 100g).