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Fats and oils

Avocado

Per 100 g (3.5 oz), avocado combines 6.7 g of fiber with 160 kcal, a low energy density.

USDA description: Avocado

  • High in fiber
  • Nutritious in small servings

Estimated satietyHow it is calculated

Starting point+1
Low energy density+1
A lot of fiber per calorie+2
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
5 primary
Data
USDA FDC 171705

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Nutrition facts

Calories
112 kcal per serving
160 kcal per 100 g (3.5 oz)
Protein
1.4 g per serving
2 g per 100 g (3.5 oz)
Carbohydrates
6 g per serving
8.5 g per 100 g (3.5 oz)
of which sugars
0.5 g per serving
0.7 g per 100 g (3.5 oz)
Fiber
4.7 g per serving
6.7 g per 100 g (3.5 oz)
Fat
10.3 g per serving
14.7 g per 100 g (3.5 oz)
of which saturated
1.5 g per serving
2.1 g per 100 g (3.5 oz)
Water
51.2 g per serving
73.2 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Avocados, raw, all commercial varieties (FDC ID 171705), accessed September 23, 2026.

A typical 70 g (2.5 oz) serving provides about 112 kcal, 1.4 g of protein, and 4.7 g of fiber.

The typical serving (70 g (2.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Avocado, called palta in Argentina, Chile, Peru, Uruguay and Bolivia, is a fatty fruit: per 100 g it has 14.7 g of fat, two thirds of it monounsaturated, and 6.7 g of fiber according to USDA. The best-selling variety is Hass, with pebbly skin that darkens as it ripens; it is ready when it gives slightly under gentle pressure.

The 70 g (2.5 oz) serving, about half a Hass avocado, provides 112 kcal but only 1.4 g of protein, so it does not replace the protein part of a meal. The 2025 nutrition advisory on GLP-1 therapy lists avocado among the fruits to encourage, but notes that foods high in protein or fat can further slow gastric emptying and suggests avoiding fatty foods in the first few days of treatment. If you feel heavy, start with a quarter of an avocado and use it alongside protein, as in the cottage cheese bowl with tuna, tomato and avocado or the Mexican-style tuna tostadas.

What the evidence says

In a crossover trial of 26 adults with overweight, published in Nutrition Journal in 2013, adding half a Hass avocado to lunch increased satisfaction by 23% and reduced the desire to eat by 28% over the next 5 hours, although that meal had 112 more kcal and the study was funded by the Hass Avocado Board. In a much larger trial of 1,008 adults with a large waist, eating one avocado a day for 6 months did not reduce visceral fat or body weight compared with their usual diet (Journal of the American Heart Association, 2022). The EU authorizes the claim that replacing saturated fats with unsaturated fats contributes to the maintenance of normal blood cholesterol levels (Regulation (EU) No 432/2012), and avocado fat is mostly unsaturated.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.

Frequently asked questions about avocado

How many grams of protein are in half an avocado?

Half an avocado, our reference serving of 70 g (2.5 oz), has about 1.4 g of protein. 100 g (3.5 oz) of avocado has 2 g of protein. That is 1.3 g of protein per 100 kcal.

How many kcal are in half an avocado?

Half an avocado, our reference serving of 70 g (2.5 oz), has about 112 kcal. 100 g (3.5 oz) of avocado has 160 kcal. That is a low energy density.

How much fiber is in half an avocado?

Half an avocado, our reference serving of 70 g (2.5 oz), has about 4.7 g of fiber. 100 g (3.5 oz) of avocado has 6.7 g of fiber. It carries our “High in fiber” tag.

Does avocado keep you full?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

How does avocado fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about avocado on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of avocado?

We use 70 g (2.5 oz) as a typical serving, roughly half an avocado. That amount provides about 112 kcal, 1.4 g of protein, and 4.7 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Avocados, raw, all commercial varieties (FDC ID 171705).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. Clinical trialNutrition Journal (BMC).Wien M, Haddad E, Oda K, Sabaté J. A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutr J. 2013;12:155. doi:10.1186/1475-2891-12-155.accessed .
  4. Clinical trialJournal of the American Heart Association.Lichtenstein AH, et al. Effect of Incorporating 1 Avocado Per Day Versus Habitual Diet on Visceral Adiposity: A Randomized Trial. J Am Heart Assoc. 2022;11(14):e025657. doi:10.1161/JAHA.122.025657.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .