Apple vs avocado: which is healthier?
They are about equally nutrient-dense: apple scores 46/100 and avocado 47/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Apple
52 kcal per 100 g. 1 medium apple: 182 g
Avocado
160 kcal per 100 g. Half an avocado: 75 g
Which to pick for your goal
- Fewer caloriesApple52 vs 160 kcal per 100 g
- More proteinAvocado0.3 vs 2 g per 100 g
- More fiberAvocado2.4 vs 6.7 g per 100 g
- Less sugarAvocado10 vs 0.7 g per 100 g
- More potassiumAvocado107 vs 485 mg per 100 g
- Less saturated fatApple<0.1 vs 2.1 g per 100 g
Nutrition side by side
| Nutrient | Apple, 100 g | Avocado, 100 g | Apple, 182 g | Avocado, 75 g |
|---|---|---|---|---|
| Calories | 52 kcal | 160 kcal | 95 kcal | 120 kcal |
| Protein | 0.3 g | 2 g | 0.5 g | 1.5 g |
| Carbohydrates | 14 g | 8.5 g | 25 g | 6.4 g |
| Sugars | 10 g | 0.7 g | 19 g | 0.5 g |
| Fiber | 2.4 g | 6.7 g | 4.4 g | 5 g |
| Fat | 0.2 g | 15 g | 0.3 g | 11 g |
| Saturated fat | <0.1 g | 2.1 g | <0.1 g | 1.6 g |
| Vitamin C | 4.6 mg | 10 mg | 8.4 mg | 7.5 mg |
| Vitamin A | 3 µg | 7 µg | 5.5 µg | 5.3 µg |
| Potassium | 107 mg | 485 mg | 195 mg | 364 mg |
| Iron | 0.1 mg | 0.6 mg | 0.2 mg | 0.4 mg |
| Calcium | 6 mg | 12 mg | 11 mg | 9 mg |
| Magnesium | 5 mg | 29 mg | 9.1 mg | 22 mg |
| Sodium | 1 mg | 7 mg | 1.8 mg | 5.3 mg |
Last updated . Scores use the HowHealthyIs Score method.