How many calories in an avocado?

Short answer: a medium Hass avocado is about 240 calories. The longer answer is that "medium" is doing a lot of work in that sentence.

Avocado size and calories

Hass avocados (the wrinkly, dark, near-universal variety in US grocery stores) range from 5oz to 10oz. The flesh is roughly 70% of the total weight.

• Small (5oz, ~3.5oz flesh): ~170 cal
• Medium (7oz, ~5oz flesh): ~240 cal
• Large (8oz, ~5.5oz flesh): ~270 cal
• Extra large (10oz, ~7oz flesh): ~340 cal

The "calories per avocado" answers floating around the internet vary because avocado size varies. The per-gram answer is consistent: 160 cal per 100g of flesh.

Florida avocados (the green, smooth ones)

These are different. Florida avocados are larger, less fatty, and lower-calorie per gram.

• 100g flesh: ~120 cal

If you see a soccer-ball-sized green avocado, it's probably a Florida. The calorie math is friendlier; the texture is less buttery.

Calorie breakdown

Per medium Hass:

• 240 cal
• 22g fat (15g monounsaturated, 4g polyunsaturated, 3g saturated)
• 13g carbs (10g of which is fiber)
• 3g protein

That fiber number is the headline. A single avocado is 35% of your daily fiber.

Half vs. whole

Recipes constantly say "half an avocado" without telling you which size. Calibrate:

• Half a medium Hass: ~120 cal, 11g fat, 5g fiber.
• Half a large: ~135 cal.
• Half a Florida: ~80 cal.

Tracking errors I see weekly

Logging "1 avocado" without picking a size. Most apps default to a medium; if you eat large, you're under-logging by 50–100 cal each time.

Forgetting the oil or salt added to the guacamole. Guacamole is rarely just avocado. It typically has olive oil, lime, salt, sometimes mayo or sour cream.

Snapping a half-eaten avocado bowl photo. The model assumes a whole avocado unless told otherwise. Use the natural-language edit ("half an avocado") to correct.

Is avocado actually healthy?

Yes, with the standard caveats. The fat is mostly monounsaturated (the "Mediterranean" fat). The fiber is mostly soluble. The micronutrient density is high (potassium, folate, vitamin K). The cost is the calorie load — easy to eat 500 cal of guacamole without realizing.

A useful framing: avocado is a high-density health food. Treat it like olive oil. Don't avoid it; account for it.

What an avocado adds to a meal

Half an avocado on toast: turns 150-cal toast into 270-cal substantial breakfast. The trade is fiber + healthy fat + satiety. Worth it.

Half an avocado in a salad: turns a hungry-by-2pm salad into one that holds you. Worth it.

Whole avocado smashed onto a turkey sandwich: probably more avocado than the meal needs. The marginal satiety gain is small after the first half.

The avocado isn't the problem. The serving size is.