Avocado, Hass (raw)
A whole-food fat source with fiber and more potassium than a banana per gram.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Avocado, Hass for gym-goers
Per 100 g, avocado, hass (raw) provides 160 kcal, 2 g protein, 8.5 g carbohydrate (6.7 g fiber, 0.7 g sugars) and 14.7 g fat (2.1 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1/2 avocado, about 68 g) comes to roughly 109 kcal and 1.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Avocado, Hass
Raw Hass avocado flesh is a fruit that behaves nutritionally like a fat source. Unlike the oils in this category it's mostly water, so it has about a fifth of their calories per gram. Alongside mostly monounsaturated fat you get real fiber, potassium, magnesium and some vitamin C. Around half the carbohydrate is fiber, which keeps net carbs low.
In a gym diet
Avocado covers your fat target in a way that actually fills you up; the fiber and volume do something poured oil can't. Half an avocado, around 110 kcal, goes well with lean protein on a cut, and a whole one adds easy calories on a bulk. Protein is low, so pair it with eggs, fish, chicken or beans.
Preparation and cooking
Weigh the flesh after removing the skin and stone, which make up a big share of the whole fruit. Cut avocado browns fast; lemon or lime juice and tight wrapping slow it down. A ripe one yields slightly to gentle pressure, and ripeness doesn't meaningfully change the calories.
Buying and storage
Buy firm ones for later in the week and ripen them at room temperature, then move them to the fridge once ripe to get a few extra days.
Things to watch
Portion size is the main thing. A whole large avocado can go past 250 kcal, so log the actual weight. Some people with a latex allergy react to avocado, and larger portions are moderately high in FODMAPs, which can bother sensitive digestion.
Meal ideas
- Breakfast: half an avocado mashed on rye toast with two poached eggs and chili flakes.
- Cutting lunch: tuna, black beans, sweetcorn and diced avocado over shredded lettuce.
- Bulking smoothie: milk, banana, whey, oats and half an avocado for creaminess.
Nutrient highlights
Good source (10–19% DV per 100 g): Vitamin C (11%) and Potassium (10%).
How it ranks among 12 Fats & Oils
| Protein per 100 kcal | 1.3 g | #1 of 12 |
| Protein per 100 g | 2 g | #2 of 12 |
| Fiber per 100 g | 6.7 g | #1 of 12 |
| Lowest calories per 100 g | 160 kcal | #2 of 12 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Coconut milk, canned (full-fat)
197 kcal · P 2 · C 2.8 · F 21.3
→Heavy whipping cream
340 kcal · P 2.8 · C 2.8 · F 36.1
→Olives, ripe black (canned)
115 kcal · P 0.8 · C 6.3 · F 10.7
→Mayonnaise, regular
680 kcal · P 1 · C 0.6 · F 74.9
→Butter, salted
717 kcal · P 0.9 · C 0.1 · F 81.1
→Ghee / clarified butter
876 kcal · P 0.3 · C 0 · F 99.5
Compare Avocado, Hass with Coconut milk, canned (full-fat) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded; reference record FDC #171705. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in avocado, hass?
Avocado, Hass (raw) has about 160 kcal per 100 g, or roughly 109 kcal per 1/2 avocado (68 g).
How much protein is in avocado, hass?
About 2 g of protein per 100 g and 1.4 g per 1/2 avocado. That works out to 1.3 g per 100 kcal, so it's not primarily a protein source.
Is avocado, hass good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
How much avocado should I eat per day?
There's no fixed rule, but half to one a day fits most macro plans easily. Your total fat and calorie budget is usually the limit, not any nutrient risk. Weigh it a few times and you'll learn what a typical portion looks like.
Does avocado have more potassium than a banana?
Gram for gram, yes. Typical portions are smaller, though, so half an avocado and a medium banana end up roughly comparable.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.