Avocado Macros: Complete Nutrition Breakdown

Avocados are one of the most unique foods for macro tracking. Unlike most fruits that are primarily carbohydrates, avocados are dominated by healthy fats, making them a staple for keto dieters, those seeking satiety, and anyone wanting to boost their healthy fat intake.

Quick Macro Summary

Per 100g (raw):

Macro	Amount
Calories	160 kcal
Protein	2g
Carbohydrates	8.5g
Fat	15g
Fiber	6.7g
Net Carbs	1.8g

Per medium avocado (200g, with pit removed):

Macro	Amount
Calories	320 kcal
Protein	4g
Carbohydrates	17g
Fat	30g
Fiber	13.4g
Net Carbs	3.6g

Per half avocado (100g):

Macro	Amount
Calories	160 kcal
Protein	2g
Carbohydrates	8.5g
Fat	15g
Fiber	6.7g
Net Carbs	1.8g

Why Avocados Are Unique

Avocados stand apart from almost every other fruit:

• 77% of calories come from fat — mostly monounsaturated
• Extremely low in sugar — only 0.7g per 100g
• High fiber content — 6.7g per 100g
• Very low net carbs — keto-friendly at 1.8g per 100g
• Good source of potassium — more than bananas

Detailed Nutritional Breakdown

Fat Profile (The Star Macronutrient)

Avocado fat is primarily healthy unsaturated fat:

Fat Type	Per 100g	% of Total Fat
Total Fat	15g	100%
Monounsaturated	9.8g	65%
Polyunsaturated	1.8g	12%
Saturated	2.1g	14%

Oleic acid makes up the majority of avocado fat — the same heart-healthy monounsaturated fat found in olive oil.

Carbohydrate Profile

Avocados are remarkably low in net carbs:

Carb Component	Per 100g
Total Carbs	8.5g
Fiber	6.7g
Net Carbs	1.8g
Sugar	0.7g

This makes avocados one of the most keto-friendly whole foods available.

Protein Content

While not a high-protein food, avocados provide 2g per 100g — more protein than most fruits.

Key Micronutrients

Avocados are nutritional powerhouses:

Nutrient	Per 100g	% Daily Value
Potassium	485mg	14%
Vitamin K	21mcg	26%
Folate	81mcg	20%
Vitamin C	10mg	17%
Vitamin B6	0.26mg	13%
Vitamin E	2.1mg	10%
Magnesium	29mg	7%

Notably: Avocados contain more potassium than bananas (485mg vs 358mg per 100g).

Avocado Sizing Guide

Avocado sizes vary significantly at the store:

Size	Weight (flesh only)	Calories	Fat	Net Carbs
Small	136g	218	20g	2.4g
Medium	200g	320	30g	3.6g
Large	300g	480	45g	5.4g
1/4 avocado	50g	80	7.5g	0.9g
1/2 avocado	100g	160	15g	1.8g

Pro tip: Restaurant and meal prep portions often use 1/4 to 1/3 of an avocado (50-66g), which is about 80-106 calories.

How Avocados Fit Different Macro Goals

For Keto and Low-Carb

Avocados are a keto staple:

• Only 1.8g net carbs per 100g
• High fat content for satiety and ketone production
• Natural source of electrolytes (potassium, magnesium)

Keto daily recommendation: 1/2 to 1 whole avocado

For Fat Loss (Cutting)

Use avocados strategically during a cut:

• Pro: Extremely satiating due to fat and fiber
• Con: Calorie-dense (160 cal per 100g)
• Strategy: Use small portions (1/4 avocado = 80 cal) for flavor and satiety

For Muscle Building (Bulking)

Avocados support clean bulking:

• Easy calories from healthy fats
• Doesn’t fill you up as much as high-protein foods
• Adds nutrition density to meals

For Balanced Macros

If tracking 30/40/30 or similar:

• Count avocados toward your fat macros
• A half avocado uses about 15g of your daily fat budget
• Pairs well with lean proteins (chicken, fish, eggs)

Common Avocado Portions and Their Macros

Portion	Calories	Fat	Carbs	Protein	Net Carbs
1/4 avocado	80	7.5g	4g	1g	0.9g
1/3 avocado	107	10g	5.7g	1.3g	1.2g
1/2 avocado	160	15g	8.5g	2g	1.8g
Whole avocado	320	30g	17g	4g	3.6g
Guacamole (2 tbsp)	50	4.5g	3g	0.6g	1.5g
Chipotle guacamole	230	22g	8g	2g	5g

Avocado vs Other Healthy Fats

Food (per 100g)	Calories	Fat	Net Carbs	Fiber
Avocado	160	15g	1.8g	6.7g
Olive oil	884	100g	0g	0g
Almonds	579	50g	9g	12g
Walnuts	654	65g	7g	7g
Coconut	354	33g	6g	9g

Avocado advantage: Lowest calorie density among high-fat foods, plus significant fiber.

How to Track Avocados Accurately

Weighing Methods

1. Weigh the flesh: Remove pit and peel, weigh what you eat
2. By size: Use the sizing guide above if you can’t weigh
3. Visual portions: 1/4 avocado ≈ small egg-sized portion

Common Tracking Mistakes

Mistake 1: Counting the whole weight including pit and skin

• The pit alone weighs 30-50g
• Always weigh edible flesh only

Mistake 2: Underestimating portions

• That “small scoop” of guac is often 50-100 calories
• Measure when possible

Mistake 3: Forgetting avocado in restaurant meals

• Salads, bowls, sandwiches, and tacos often include avocado
• Ask how much is used or estimate 1/4 to 1/2 avocado

Avocado Meal Ideas

High-Protein Avocado Meals

1. Avocado Egg Cups: Bake egg in avocado half (290 cal, 22g protein)
2. Chicken Avocado Salad: 6oz chicken + 1/2 avocado + greens (450 cal, 45g protein)
3. Salmon with Avocado: 4oz salmon + 1/4 avocado (350 cal, 30g protein)

Keto Avocado Meals

1. Guacamole with Pork Rinds: 1/2 avocado mashed + pork rinds (300 cal, 3g net carbs)
2. Avocado BLT Lettuce Wrap: Bacon, avocado, tomato in lettuce (350 cal, 4g net carbs)
3. Tuna Stuffed Avocado: Tuna salad in avocado half (400 cal, 3g net carbs)

Simple Additions

• Add to smoothies for creaminess (+160 cal, +15g fat per half)
• Top toast or rice cakes (account for both)
• Use as mayo substitute (similar calories, better fats)

Avocado Storage and Ripeness

Ripeness Matters for Macros

All ripeness levels have the same macros, but texture differs:

• Unripe (hard): Not ready to eat, wait 2-5 days
• Ripe (yields to pressure): Perfect for slicing
• Very ripe (soft): Best for guacamole or smoothies

Storage Tips

• Unripe: Store at room temperature to ripen
• Ripe: Refrigerate to slow ripening (lasts 2-3 days)
• Cut avocado: Store with pit, rub with lemon, cover tightly

Frequently Asked Questions

Are avocados good for weight loss?

Yes, when portioned correctly. The combination of healthy fats and fiber makes avocados highly satiating. However, they’re calorie-dense (160 cal per half), so measure portions during a cut.

How many carbs are in an avocado?

A whole avocado has about 17g total carbs but only 3.6g net carbs after subtracting fiber. A half avocado has just 1.8g net carbs, making it very keto-friendly.

Is avocado a good source of protein?

Not particularly. Avocados have 2g protein per 100g. They’re best counted toward your fat macros, not protein. Pair with eggs, chicken, or fish for complete macros.

How much avocado should I eat per day?

For most people: 1/2 to 1 avocado daily is reasonable. This provides 160-320 calories and 15-30g of healthy fats. Adjust based on your total fat macro target.

Do avocados have cholesterol?

No. Avocados are cholesterol-free. The fats in avocados are plant-based and may actually help improve cholesterol profiles by raising HDL and lowering LDL.

The Bottom Line

Avocados are one of the most macro-friendly high-fat foods available. With only 1.8g net carbs per half, 15g of heart-healthy fats, and significant fiber, they work for virtually any dietary approach — from keto to balanced macros.

Key takeaways:

• Count avocados toward your fat macros (77% fat by calories)
• A half avocado = 160 calories, 15g fat, 1.8g net carbs
• Extremely keto-friendly and low-glycemic
• More potassium than bananas
• Portion control matters — calories add up quickly
• Weigh the flesh only, not pit or skin

Use our free Macro Calculator to see how avocados fit into your daily targets.

Related Guides:

• What Are Macronutrients? — Understand the basics of macros
• Macros for Weight Loss — Optimize your macros for fat loss
• How to Count Macros — Complete tracking guide