Nutrition facts
Calories in an avocado
The avocado is the densest fruit in this set, and the only one whose density comes from fat rather than from sugar.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Half an avocado · flesh, no skin, no pit | 70 g | 142 kcal | 1.1 g | 0 g | 14.4 g | 2.5 g |
| A whole avocado · flesh, no skin, no pit | 140 g | 284 kcal | 2.2 g | 0 g | 28.8 g | 5 g |
| A whole avocado as bought · skin and pit included | 200 g | 406 kcal | 3.1 g | 0 g | 41.2 g | 7.2 g |
| The Ciqual reference · flesh, no skin, no pit | 100 g | 203 kcal | 1.6 g | 0 g | 20.6 g | 3.6 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Avocado, flesh without skin, pitted, raw
- Energy
- 203 kcal
- Protein
- 1.6 g
- Carbohydrate
- 0 g
- of which sugars
- 0.4 g
- Fat
- 20.6 g
- Fiber
- 3.6 g
- Sodium
- 6 mg
What a table of values does not say
- The pit and the skin come to close to a third of the avocado as bought. A 200 g fruit on the scale gives about 140 g of flesh, and that is the weight that counts.
- Almost all of its energy comes from fat, mostly monounsaturated. Its carbohydrate line is among the lowest in the table for a fruit.
- It is also one of the highest fruits in this set for fiber, which its reputation as a fatty fruit tends to bury.
The Zemiam recipes that use it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Chicken salad with avocado and cherry tomatoes · 60 g per serving
- Avocado toast with egg and cherry tomatoes · 70 g per serving
- Scrambled eggs with avocado and cherry tomatoes · 60 g per serving
- Quinoa bowl with avocado and beet · 60 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorAn average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories de l'avocat.