Avocado Calories & Nutrition (एवोकाडो)

Avocado has 217 calories per 1 medium (145 kcal per 100 g)

Fruits Health Rating: 8/10 Best time: Breakfast
217 kcal

Avocado Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Avocado broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 145 kcal 2.9 g 1.7 g 13.9 g
1 medium avocado standard 150 g 217 kcal 4.4 g 2.6 g 20.8 g
2 avocados 300 g 434 kcal 8.8 g 5.2 g 41.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Avocado to your thali See the total calories of your whole meal.
Nutrition Facts — Avocado (per 1 medium)
Nutrient Per serving Per 100 g % DV*
Calories 217 kcal 145 kcal 11%
Protein 4.4 g 2.9 g 9%
Carbohydrates 2.6 g 1.7 g 1%
Fat 20.8 g 13.9 g 32%
Fiber 10 g 6.7 g 40%
Sugar 2.5 g 1.7 g 5%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 4.4 g · 8%
Carbs 2.6 g · 5%
Fat 20.8 g · 87%
Burn it off

Minutes of activity to burn 217 kcal (70 kg adult):

Brisk walking 46 min
Cycling 31 min
Running 23 min
Yoga 62 min

Is Avocado good for weight loss?

Yes — a good choice

Avocado carries roughly 145 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 6.7 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Avocado good for muscle gain?

Mainly an energy food

Avocado provides about 2.9 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Avocado

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Avocado

A creamy fruit rich in healthy fats, eaten on toast or in salads.

Frequently asked questions about Avocado

1 medium avocado (150 g) contains approximately 217 calories, along with 4.4 g protein, 2.6 g carbohydrates and 20.8 g fat.

1 avocado (150 g) mein lagbhag 217 calorie aur 4.4 g protein hota hai. Isme 2.6 g carbs aur 20.8 g fat bhi hota hai.

1 एवोकाडो (150 ग्राम) में लगभग 217 कैलोरी और 4.4 ग्राम प्रोटीन होता है। इसमें 2.6 ग्राम कार्बोहाइड्रेट और 20.8 ग्राम फैट भी होता है।

100 g of Avocado contains about 145 calories, 2.9 g protein, 1.7 g carbs and 13.9 g fat.

2 avocados works out to roughly 434 calories and 8.8 g of protein in total.

Yes — a good choice. Avocado carries roughly 145 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 6.7 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Avocado contains about 2.9 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Avocado provides roughly 1.7 g of carbohydrates and 1.7 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Avocado is best eaten at breakfast.

For a 70 kg adult, burning the roughly 217 calories in 1 medium avocado takes brisk walking for about 46 minutes, or cycling for about 31 minutes, or running for about 23 minutes, or yoga for about 62 minutes.

Compare Avocado with other foods

Avocado vs Banana Avocado vs Apple Avocado vs Grapes Avocado vs Plum Avocado vs Rambutan

Similar foods in Fruits

Banana

105 kcal

Apple

94 kcal

Grapes

57 kcal

Plum (Aloo Bukhara)

34 kcal

Rambutan

73 kcal

Amla

7 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.