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Calories in Avocado

Avocados are one of the healthiest fruits that taste just as great, unlike healthy foods that often taste unpleasant. But this bright green fruit with a large pit of seed in the middle is an excellent addition to your diet. Avocados are an efficient source of the good fats that your body needs. Here we discuss the calories in avocados and how they’re useful.


Avocados are known for their high nutritive value. They’re an excellent source of polyunsaturated and monounsaturated fats and vitamin E. if you’re looking to level up the fibre content in your diet, avocados can help you do that. Compared to other fruits, avocados supply more soluble fibre. Additionally, they contain useful minerals like iron, copper, potassium, most of which are neglected by us in our diets. Avocados can help combat and prevent any nutritive deficiencies.

How Many Calories Does Avocado Have?

Let’s see a breakdown of avocado fruit calories and nutrients. Let’s consider a standard-sized avocado of 201 grams. For 1 avocado, calories fall around 322. Let’s look in-depth at the nutritional breakdown in terms of the recommended dietary intake.

1 medium avocado calories

322 calories


17 grams


4 grams


14 grams


30 grams

Vitamin E

28% of the RDI

Vitamin C

22% of the RDI

Vitamin K

35% of the RDI


14% of the RDI


41% of the RDI


21% of the RDI


42% of the RDI


12% of the RDI

Avocado happens to be one of the most versatile fruits- it can be sliced and diced, processed into a paste, added to salads, or put on toast for a healthy breakfast. It is still important to monitor or keep track of calories in avocado and other ingredients. Here’s a peek into the calories contained in different dishes and food preparations that avocado is a part of. Note these numbers and calculate your calorie intake daily.



Avocado Salad (made with diced avocado and the dressing includes crushed garlic with a pinch of salt, lemon juice and olive oil


Guacamole (made with fleshed out avocados, a large lime, a handful of roughly chopped coriander, small red onion, deseeded and finely chopped red or green chilli, all seasoned with salt and pepper


Tomato & avocado salsa (made using onion, chilli, tomatoes, lime and vinegar with some seasoning)


As mentioned before, avocados come packed with nutrients and with reams of health benefits, as enumerated below.

1. Protects against heart disease

The monounsaturated and polyunsaturated fats in avocados have been known to protect against the risk of heart diseases and help regulate blood pressure.


Other nutrients that assist in boosting cardiovascular and nervous system health include potassium, folate and fibre. Regular inclusion of avocados in your diet is a sure-fire way of preventing hypertension, stroke and related issues.

2. Boosts Gut health

Avocados are rich suppliers of fibre. Including fibre in your diet can help promote healthy digestive activities, including boosting the growth of healthy bacteria in the gut (that helps prevent infections).


With our current lifestyles, it's important to have foods in your diet that will help combat the impact of stress and inflammation on your gut. Avocados help massively with that. In the long term, they help prevent gut infections, colon cancer etc.

3. Lowers Cholesterol

As mentioned before, the fats in avocados are unsaturated which makes them good for a balanced diet. The consequence is that it helps manage cholesterol levels, mainly by providing good fats without spiking cholesterol levels.

4. Promotes eye health

Aside from the larger benefits mentioned above, avocados are also good for your eyes. With so much time spent in front of screens, it's important to ensure our eyes get enough nutrition in the form of vitamin E. Avocados are at your service for this function, too.

How Many Avocados Should You Consume Every Day?

“An avocado a day keeps the doctor away” might just be our new mantra. We suggest you substitute the unhealthy parts of your diet with avocado and avocado-based foods and monitor your consumption. For example, if you're having a guacamole spread on your toast in the morning, refrain from overeating avocado the rest of the day. But a dollop of guacamole in place of mayonnaise or chilli dips is highly recommended.


Here are some more ideas for how to incorporate more avocado into your meals and snacks. Use avocado as a condiment for soups and gravies, toss it into your regular salads, or use them in smoothies for a healthy balance.


If you want to make avocados a regular part of your meals, whip up classic guacamole spread with ingredients like avocados, onions, lime, and cilantro and use it as a dip with your snacks.


Eating avocados can help promote improved heart and gut health, prevent deficiencies and diseases and make for more filling meals that are also delicious.


If you’re charting up a diet plan that gives you the elusive combination of health and taste, make sure you include avocados in it. A good medical history will ensure that you are able to secure a reasonable premium at the best Health Insurance Plans available at Bajaj Markets with robust coverage for medical emergencies and treatments. 

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FAQs on Calories in Avocado

How many avocados should I consume to maintain a healthy diet?

Studies have shown that one avocado a day is enough for its nutritional benefits. 

How many calories does an adult need in a day?

An average adult needs 2,400 calories in a day, and this changes depending on age, gender, physical activity etc. 

How many calories are in an avocado?

The number of calories in an avocado of medium size is roughly 322. 

Do avocados make you fat?

No. Avocados are nutrient-rich and in fact, are a part of many weight-loss diets.

What are the health benefits of avocado?

Avocados are a rich source of vitamins, magnesium, potassium, among other nutrients. They are good for your heart, bones, digestion and vision. 

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