Calories in avocado: 171 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 137 kcal. Per 100 g the figure is 171 kcal.

Q: Is avocado a source of potassium?

It is a source of potassium: 583 mg per 100 g, 29 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

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

By share of the daily reference intake: potassium (583 mg, 29 %), copper (0.25 mg, 25 %) and pantothenic acid (1.3 mg, 22 %) per 100 g.

Q: Is avocado high in fibre?

It is a source of fibre (3.1 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. The rest is 13.9 g fat and 2.5 g fibre.

13.9 gFat

1.4 gProtein

1.4 gCarbohydrate

2.5 gFibre

57.2 gWater

3.5 gMinerals and the rest

13.9 gFat
1.4 gProtein
1.4 gCarbohydrate
2.5 gFibre
57.2 gWater
3.5 gMinerals and the rest

Above average for fruit

Avocado is 171 kcal per 100 g. The 143 fruit in this database average 68.8.

Avocado171

Fruit average68.8

Low in sugar, almost no salt

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

Sugars, per portion0.32 g

Salt, per portion0.01 g

Vitamins and minerals in avocado

Nothing reaches the “high in” level, but seven of the 22 count as a source, led by potassium.

23 %

Potassium

466 mg in an 80 g portion

18th of 143 fruit

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Copper0.2 mg20 %

Pantothenic acid (vitamin B5)1.1 mg18 %

Vitamin B60.24 mg17 %

Vitamin E1.8 mg15 %

Niacin (vitamin B3)2 mg13 %

A source of

Folate

Only a trace

Selenium

None recorded

Vitamin D
Vitamin B12

Show all 22 with amounts

Potassium466 mg, 23 %

Copper0.2 mg, 20 %

Pantothenic acid (vitamin B5)1.1 mg, 18 %

Vitamin B60.24 mg, 17 %

Vitamin E1.8 mg, 15 %

Niacin (vitamin B3)2 mg, 13 %

Folate0.0248 mg, 12 %

Manganese0.22 mg, 11 %

Thiamin (vitamin B1)0.07 mg, 6.5 %

Phosphorus45.6 mg, 6.5 %

Magnesium21.6 mg, 5.8 %

Riboflavin (vitamin B2)0.07 mg, 5.1 %

Zinc0.48 mg, 4.8 %

Biotin0.00192 mg, 3.8 %

Iron0.41 mg, 2.9 %

Calcium15.2 mg, 1.9 %

Chloride13.6 mg, 1.7 %

Vitamin C0.8 mg, 1 %

Iodine0.0008 mg, 0.5 %

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 or selenium, and only 1.3 % of the vitamin C reference intake per 100 g.

Vitamin D

0mgin avocado

Find it inBloater, grilled500 % per 100 g

Selenium

Tracein avocado

Find it inKidney, pig, fried491 % per 100 g

Vitamin C

1.3%in avocado, per 100 g

Find it inCherries, West Indian2150 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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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 potassium here, just behind currants.

720mg

583mg

261mg

215mg

187mg

150mg

Currants+137 mg

Avocado, Hass, flesh onlythis page

Rhubarb, stems only, stewed without sugar−322 mg

Papaya, raw−368 mg

Plums, dessert, raw−396 mg

Star fruit−433 mg

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

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Questions about avocado

The questions people ask about avocado, answered from the dataset.

How many calories are in a portion of avocado?

A typical portion (80 g, one of your five a day) gives 137 kcal. Per 100 g the figure is 171 kcal.

Is avocado a source of potassium?

It is a source of potassium: 583 mg per 100 g, 29 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does avocado have most of?

By share of the daily reference intake: potassium (583 mg, 29 %), copper (0.25 mg, 25 %) and pantothenic acid (1.3 mg, 22 %) per 100 g.

Is avocado high in fibre?

It is a source of fibre (3.1 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 14-386, Avocado, Hass, flesh only, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More fruit

From the same group, with calories per 100 g, and the foods with the most potassium.

Tamarind238 kcal

Blackberry and apple, stewed with sugar63 kcal

Elderberries, whole fruit35 kcal 143fruitin this food group

How many calories are in avocado?

What’s in an 80 g portion

Above average for fruit

Low in sugar, almost no salt

Vitamins and minerals in avocado

Potassium

A source of

Only a trace

None recorded

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

Vitamin D

Selenium

Vitamin C

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Avocado against other fruit

Taken every morning since 1998.

Questions about avocado

More fruit

More fruit

Most potassium

Nutrient guides

Nutrition

Vitamins and minerals