At a glance
- 1.2 g protein and 140 calories per 1/2 avocado (68 g).
- 0.9 g protein per 100 calories: #500 of 536 foods in our USDA list, #33 of 47 in fruit.
- 4.6 g fiber and 0 mg sodium per serving.
What is avocado like to eat?
Avocados are creamy fruit with a mild, buttery flavor, eaten raw on toast, in salads and as guacamole. They pair well with eggs, beans and fish to round out a meal.
How can you eat more avocado?
Try this
Mash on toast and top with an eggMake guacamole for tacosSlice into a salad or grain bowlBlend into a smoothie for creaminessIs avocado good on a GLP-1?
Avocado is soft and smooth, so a small spoonful mashed onto toast can be easy to eat, though it can feel rich in larger amounts. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does avocado compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Avocado | 1/2 avocado | 1.2 g | 140 | 0.9 g |
| Eggs | 1 large | 6.3 g | 78 | 8.1 g |
| Black beans | 1/2 cup | 5.9 g | 98 | 6 g |
| Salmon | 3 oz | 18.8 g | 175 | 10.7 g |
Close to avocado per calorie: blueberries (1.2 g), mango (1 g), banana (0.7 g), dates (0.6 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Buy firm avocados to ripen on the counter and move them to the fridge once ripe to slow them down.
What's the full nutrition for avocado?
| Nutrient | Per 1/2 avocado (68 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 140 | 206 | |
| Protein | 1.2 g | 1.8 g | 2% |
| Fat | 13.8 g | 20.3 g | |
| Saturated fat | 1.4 g | 2.1 g | 7% |
| Carbohydrate | 5.6 g | 8.3 g | |
| Fiber | 4.6 g | 6.7 g | 16% |
| Sugar | 0.5 g | 0.7 g | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 10 mg | 14 mg | 1% |
| Iron | 0.4 mg | 0.61 mg | 2% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Avocado, Hass, peeled, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
