How Many Calories Are in an Avocado?

Technically classified as a fruit, avocados are really more of a plant-based fat. 

How many calories are in an avocado?

There are 225 calories in one medium, whole avocado – but that’s only the beginning when it comes to this nutritional powerhouse. While they’re not exactly low-cal, rest assured, avocado lovers; these creamy little indulgences are considered a nutrient-dense superfood, packing in plenty of vitamins, minerals and heart-healthy fats.

Is avocado good for you?

Avocados are a healthy addition to your diet, as they offer many health benefits.

Avocados contain an impressive amount of potassium. Half an avocado has 345 milligrams of potassium.

How many carbs are in an avocado?

An avocado has just 6 grams of carbs, with more than half of those carbohydrates being fiber-rich.

Does an avocado have fiber?

Avocados are loaded with fiber, which is good for heart and gut health. Half an avocado has 4.6 grams of fiber – about 15% of your daily recommended intake.

Does an avocado have fat?

Avocados are rich in heart-smart fats. Oleic acid – the same type of monounsaturated fat in olive oil – is the main source of fat; it has been shown to help improve inflammation. Consumption of these “good fats” are also associated with a reduced risk of heart disease and metabolic syndrome, lower “bad” LDL cholesterol and less belly fat. It also helps keep you satisfied and satiated between meals.

Avocados promote eye health. Avocados are rich in lutein and zeaxanthin, antioxidants that reduce one’s risk of cataracts and macular degeneration.

Avocados contain bone-building vitamin K as well as folate. Folate is especially important if you’re expecting or want to be pregnant soon.

How can I get more avocado in my diet?

Looking to enjoy avocados outside your avocado toast and guacamole? You can eat them all sorts of fun ways – while sticking to a reasonable portion size, of course. (The recommended serving size is one-third of the fruit, according to the California Avocado Commission and the FDA.) Here are some creative ways to enjoy avocados.

• Jazz up salads, sandwiches and wraps
• As a topping on soups and omelets
• Salsa. We love it in a salsa of mango, cilantro, lime juice and sea salt.
• Smoothies. A fan favorite: avocado, pineapple, dark leafy greens, collagen, chia seeds, squeeze of lime and plant-based milk or water.
• On its own. Try half an avocado with with a sprinkle of sea salt or everything but the bagel seasoning and a squeeze of lemon.
• Chocolate avocado pudding
• Avocado mocktails. (This Cilantro-Avocado Mockgarita may provide inspiration.)
• Avocado can also be used as a nutrient dense sandwich spread.
• Avocado can be used in place of butter or cream in some recipes.

In baked goods such as bread and muffins, use mashed avocado in place of half the amount of butter. If a recipe calls for one cup of butter, for example, use half a cup of butter and half a cup of mashed avocado. The savings: 625 calories and 48 grams of saturated fat per half-cup of butter traded out.

If you are interested in learning more about the foods you should be consuming to reach your goals and optimize your diet, schedule your appointment with a Registered Dietitian by calling 504-736-4610 or emailing nutrition@ochsner.org