Calories in avocado: 189 kcal per 100 g

Q: How many calories are in a portion of avocado?

A typical portion (80 g, one of your five a day) gives 151 kcal. Per 100 g the figure is 189 kcal.

Q: Is avocado high in copper?

Yes. Avocado, Fuerte, flesh only has 0.35 mg copper per 100 g, 35 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does avocado have most of?

By share of the daily reference intake: copper (0.35 mg, 35 %), vitamin E (3.2 mg, 27 %) and vitamin B6 (0.34 mg, 24 %) per 100 g.

Q: Is avocado high in fibre?

It is a source of fibre (3.4 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly fat.

15.4 gFat

1.7 gProtein

1.5 gCarbohydrate

2.7 gFibre

58.5 gWater

0.2 gMinerals and the rest

15.4 gFat
1.7 gProtein
1.5 gCarbohydrate
2.7 gFibre
58.5 gWater
0.2 gMinerals and the rest

Above average for fruit

Avocado is 189 kcal per 100 g. The 143 fruit in this database average 68.8.

Avocado189

Fruit average68.8

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.4 g

Salt, per portion0.02 g

Vitamins and minerals in avocado

One of the 22 reach the “high in” level: copper.

28 %

Copper

0.28 mg in an 80 g portion

9th of 122 fruit

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Vitamin E2.6 mg21 %

Vitamin B60.27 mg19 %

Potassium344 mg17 %

Pantothenic acid (vitamin B5)0.88 mg15 %

Riboflavin (vitamin B2)0.15 mg11 %

Only a trace

Selenium

None recorded

Vitamin D
Vitamin B12

Show all 22 with amounts

Copper0.28 mg, 28 %

Vitamin E2.6 mg, 21 %

Vitamin B60.27 mg, 19 %

Potassium344 mg, 17 %

Pantothenic acid (vitamin B5)0.88 mg, 15 %

Riboflavin (vitamin B2)0.15 mg, 11 %

Thiamin (vitamin B1)0.1 mg, 8.7 %

Manganese0.16 mg, 8 %

Niacin (vitamin B3)1.1 mg, 7 %

Biotin0.00288 mg, 5.8 %

Magnesium20 mg, 5.3 %

Folate0.0104 mg, 5.2 %

Vitamin C4 mg, 5 %

Phosphorus34.4 mg, 4.9 %

Zinc0.48 mg, 4.8 %

Iron0.32 mg, 2.3 %

Calcium8.8 mg, 1.1 %

Iodine0.0016 mg, 1.1 %

Chloride7.2 mg, 0.9 %

Vitamin A0.0024 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What avocado doesn’t give you. And where to find it.

No recorded vitamin D, selenium or vitamin B12.

Vitamin D

0mgin avocado

Find it inBloater, grilled500 % per 100 g

Selenium

Tracein avocado

Find it inKidney, pig, fried491 % per 100 g

Vitamin B12

0mgin avocado

Find it inLiver, ox, raw4400 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Avocado against other fruit

Avocado comes second for copper here, just behind raisins (dried).

0.4mg

0.2mg

0.1mg

Raisins, dried+0 mg

Avocado, Fuerte, flesh onlythis page

Custard apple/Bullock's heart−0.2 mg

Loganberries, stewed without sugar−0.2 mg

Raspberries, stewed without sugar−0.2 mg

Pineapple, raw−0.3 mg

All values per 100 g, from the same dataset. Differences are against avocado.

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about avocado

What the numbers say to the questions people actually search.

How many calories are in a portion of avocado?

A typical portion (80 g, one of your five a day) gives 151 kcal. Per 100 g the figure is 189 kcal.

Is avocado high in copper?

Yes. Avocado, Fuerte, flesh only has 0.35 mg copper per 100 g, 35 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does avocado have most of?

By share of the daily reference intake: copper (0.35 mg, 35 %), vitamin E (3.2 mg, 27 %) and vitamin B6 (0.34 mg, 24 %) per 100 g.

Is avocado high in fibre?

It is a source of fibre (3.4 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-039, Avocado, Fuerte, flesh only, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Fruit and vegetables, 1989-1990. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Avocado). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.