How healthy is avocado?
Is avocado healthy? Yes, for most people. Avocado scores 47/100 on the HowHealthyIs Score: 100 g provides 160 kcal, 6.7 g fiber and 2.1 mg vitamin E. Most of its fat is monounsaturated, but it is calorie-dense, so half an avocado (about 75 g) is a typical portion. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Avocado ranks higher than 47% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber15%
- Vitamin E9%
- Vitamin C7%
- Potassium6%
- Magnesium4%
- Protein3%
- Iron2%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat7%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 47 minus 7 = 40. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in avocado?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 160 kcal | 120 kcal | |
| Protein | 2 g | 1.5 g | 3% |
| Carbohydrates | 8.5 g | 6.4 g | 2% |
| Fiber | 6.7 g | 5 g | 18% |
| Sugars | 0.7 g | 0.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 15 g | 11 g | 14% |
| Saturated fat | 2.1 g | 1.6 g | 8% |
| Vitamins | |||
| Vitamin A | 7 µg | 5.3 µg | 1% |
| Vitamin C | 10 mg | 7.5 mg | 8% |
| Vitamin E | 2.1 mg | 1.6 mg | 10% |
| Minerals | |||
| Calcium | 12 mg | 9 mg | 1% |
| Iron | 0.6 mg | 0.4 mg | 2% |
| Potassium | 485 mg | 364 mg | 8% |
| Magnesium | 29 mg | 22 mg | 5% |
| Sodium | 7 mg | 5.3 mg | 0% |
Source: USDA FoodData Central, "Avocados, raw, all commercial varieties" (FDC 171705). Values rounded.
Why is avocado good for you?
- 5 g fiber in half an avocado, 18% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 1.6 mg vitamin E in half an avocado, 10% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Adding fiber and healthy fats to toast, salads and bowls
- Replacing butter or mayonnaise as a spread
What should you watch out for?
- Calorie-dense: a whole avocado is about 240 kcal, so portion matters if you are tracking energy.
- Rich in potassium. People with advanced kidney disease who are told to limit potassium should check with their care team.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.