Avocado is high in calories. It has up to 167 calories per 100g. 84 calories per serving, or 27 calories per slice. Guacamole, avocado toast, sushi, smoothie, crackers, dressings, and avocado oil, are also high in calories.
Is avocado high in calories?
Avocados are high in calories, as they’re high in fat. 1 gram of fat has 9 calories, while 1 gram of protein or carbohydrate has only 4 calories.
Raw California avocados have 167 calories per 100g. A whole fruit has 227 calories, whereas half a California avocado has only 114 calories.
California varieties are small dark-skinned avocados. The most common variety is Hass avocado. A slice of Hass avocado has about 27 calories. A medium serving of 50g provides 84 calories.
On the contrary, Florida varieties have fewer calories per 100g, as they have a lower fat content. Florida avocados have approximately 34% less fat than California avocados!
Raw Florida avocados have only 120 calories per 100g.
Florida avocados are larger than California varieties, though. They’re large green, smooth-skinned avocados. A Florida avocado is approximately 125% heavier than a California variety. Hence, a whole Florida avocado has 365 calories.
Half a Florida avocado has 182 calories. A slice has only 19 calories! A medium serving of 50g provides only 60 calories.
| California avocado | Florida avocado | |
| 100g | 164 | 120 |
| whole fruit | 227 | 365 |
| half | 114 | 182 |
| serving (50g) | 84 | 60 |
| a slice | 27 | 19 |
How many calories are in avocado-based foods?
Guacamole, a favorite avocado-based dip, has 155 calories per 100g. A tbsp has 23 calories, while a typical serving has 108 calories.
Avocado toast has approximately 250 calories per 100g. An avocado toast has 190 calories. Moreover, an avocado toast with a medium egg has about 320 calories.
Avocado smoothie can have between 200 and 500 calories per serving. The calorie content depends on the ingredients. As a rule of thumb, add many green leafy vegetables to your favorite avocado smoothie. They’re low in calories, but, packed with vitamins. Avocado could be a great ingredient to any keto smoothie.
Other highly processed avocado-based foods have many calories as well. For instance, avocado crackers and bars have approximately 429 and 215 calories per 100g.
Avocado mayonnaise, dressing, sauce, and hummus are also high in calories.
| calories per 100g | |
| avocado vegan mayonnaise | 692 |
| avocado dressing | 467 |
| avocado sauce | 200 |
| avocado hummus | 179 |
Moreover, avocado sushi roll with salmon or tuna has 181 and 158 calories per 100g, respectively.
But, above all, the most calorie-dense avocado product is avocado oil. Avocado oil has 884 calories per 100g, or almost 125 calories per tbsp! It has such a high calorie content as it’s almost 100% fat. Actually, all vegetable oils are particularly high in fat. You should only eat small amounts. Especially, if you want to lose weight.
Does avocado have more calories than other common fruits?
Certainly, avocado has the most calories per serving than any other common fruits, second only to coconut (354 calories per 100g).
Raw banana with 89 calories per 100g, durian (147 calories), and jackfruit (95 calories) are other common fruits high in calories. Dried, dehydrated, or canned fruits are high in calories as well. Other favorite fresh fruits have a much lower calorie content.
Why should we regularly eat avocado despite its high calorie content?
First, avocado is good for weight loss, despite its high calorie content. Protein and fiber in avocado promotes satiety!
Moreover, as avocado is low in carbs and sugar, it doesn’t spike blood sugar levels. We can eat avocado on an empty stomach, between meals, as a healthy snack. People on keto and people with diabetes can consume avocado as well.
In addition, avocado is rich in healthy fats. It’s particularly high in monounsaturated fat. It’s also a good dietary source of omega-3s.
Also, avocado is packed with compounds which may improve sleep quality and duration.
