Avocado · raw
Values per 100 g — CIQUAL data (ANSES). Fibre: 6.7 g.
Photo: Pexels
A healthy-fat source
Avocado stands out for its fat: 16 g per 100 g (169 kcal), mostly monounsaturated (the same as olive oil), with fibre (6.7 g) and potassium. It is neither a protein nor a carb: it is a healthy-fat source, to fit into your total fat intake.
These fats support cardiovascular health and hormone production, and its fibre richness adds satiety.
Bulking and cutting
Energy-dense, avocado easily enriches meals when bulking: on wholewheat bread, with eggs, in a rice bowl. When cutting it remains an excellent nutritional choice, provided you measure the portion — half an avocado is often enough to enjoy its benefits without derailing calories.
Benchmark: half an avocado (~100 g) provides ~16 g of fat and ~170 kcal. Like any fat source, it is measured precisely.
How to use it
It pairs ideally with a protein source: eggs at breakfast, salmon, chicken. As guacamole, sliced on toast, or in a bowl, it adds creaminess and healthy fats with no cooking.
Choosing and storing it well
A ripe avocado yields slightly under gentle pressure, without being mushy. Too firm, it will ripen in 2-3 days at room temperature — faster next to a banana, which releases ethylene. Once ripe, the fridge slows things down.
Once cut, it oxidises fast: keep the half with the pit, a squeeze of lemon and cling film pressed on it to limit browning. You can also freeze it mashed (with a little lemon) for smoothies.
What to pair it with
Avocado accompanies a protein and a carb for a meal rich in healthy fats.
Key takeaways
- 16 g monounsaturated fat + fibre per 100 g: a healthy-fat source.
- Enriches meals when bulking; dosed when cutting (½ avocado).
- Pairs with eggs, salmon, chicken.
- Count it in your total fat intake.
Frequently asked questions
Is avocado compatible with cutting?
Yes, by measuring the portion: it is rich in healthy fats but calorie-dense. Half an avocado provides quality nutrients and satiety without derailing your calorie total.
How much avocado per day?
Half to one avocado a day fits well in a balanced diet. As it is a concentrated fat source, adjust the amount to your overall calorie goal.
How do you tell if an avocado is ripe (and ripen it)?
A ripe avocado yields slightly under gentle pressure, without being mushy. Too firm, let it ripen 2-3 days at room temperature; next to a banana it ripens faster. Once ready, the fridge keeps it for a few days.
Compute your needs and track your progress
Calorie, protein and macro calculators — free, no account.