You probably know avocados are “healthy fats” and packed with nutrients, but many calories are in a small avocado once you remove the the skin and pit? Many online sources quote vague numbers for “an avocado” or “half an avocado.” I’ll get you the most precise estimate possible for that edible flesh portion. I’ll also explain why skin and pit matter, how variables affect the count, and how to estimate at home. Along the the way, I’ll compare to other avocado calorie blogs and show what new value this article gives you.
What Does “Small Avocado”
Before we talk calories, we need a clear idea of what “small avocado” means. Commercial avocados (especially Hass variety) often weigh 150 to 200 grams in total with skin and pit. But “small” could mean something like 120–160 grams total.
When you remove the skin and pit, the edible flesh is typically about 60–70% of the total weight, though that proportion varies by variety and maturity.
Calorie Breakdown: Flesh Only, No Skin or Pit
What standard data says
Most food nutrition sources report values per 100 grams of raw avocado flesh (i.e. no skin or pit). For example:
- According to FatSecret (derived from USDA), there are 160 kcal per 100 g of raw avocado flesh.
- NutritionValue.org gives 24 calories per 15 g (which extrapolates to 160 kcal per 100 g).
- ReciPal’s database for “Avocados, raw, California” lists 167 kcal per 100 g flesh (i.e. after removing skin and seed) in some entries.
- A pooled review of Hass avocado composition reports that USDA’s calculated energy content is ~167 kcal per 100 g of pulp.
So 160–170 kcal per 100 g is a good working range for avocado flesh.
Table: Estimated Calories for Various Flesh Portions
| Edible Flesh Weight | Estimated Calories (kcal) |
|---|---|
| 50 g | ~ 80 kcal (half of 100 g) |
| 75 g | ~ 120 kcal |
| 100 g | ~ 160–167 kcal |
Why Skin & Pit Make a Difference
Many calorie counts online refer to “an avocado” without clarifying whether skin and pit are included or excluded:
- Skin and pit do not contribute edible calories.
- Their weight can vary, so including them in total weight can lead to overestimation.
- Removing them before weighing ensures you measure only the edible part.
Thus, always subtract the mass of skin and pit (or weigh after removal) to get the true caloric content.
Macronutrients & Micronutrients in Avocado Flesh
Avocado flesh is more than just calories. Here’s what you usually get per 100 g (approximate):
- Fat: ~15 g mostly healthy monounsaturated fats (oleic acid)
- Carbohydrates: ~8–9 g (of which fiber is a large part)
- Protein: ~2 g
- Water content: around 70–75% water by weight
- Vitamins & minerals:
- Folate, vitamin E, vitamin K
- Potassium, magnesium, small amounts of B-vitamins
Because fat is calorically dense (9 kcal per gram) and fiber has low net calories, the fatty acid composition drives most of the calorie contribution.
Variables That Can Change the Calorie Estimate
Even with good databases, your particular avocado may differ because of:
- Variety (Hass vs Fuerte vs others)
- Ripeness / dry matter content (riper fruits may have slightly different water/fat ratios)
- Growing conditions / soil / climate
- Measurement error (scale precision, residual flesh left on pit or skin)
For instance, the pooled data in one study show a wide range: 138 to 256 kcal per 100 g in fresh avocado pulp across many varieties and samples.
How to Estimate Calories
When you want to log your avocado calories more precisely:
- Remove skin and pit first, then weigh the flesh on a kitchen scale (in grams).
- Use a calorie-per-100 g conversion (e.g. 160 or 167 kcal per 100 g) to compute: Calories = (flesh weight in g) × (kcal per g)
- If your scale isn’t precise, use visual cues: 50 g is about half a small avocado flesh; 30 g is ~1/3 of half, etc.
- Keep consistency: always use the same standard for your logs (e.g. always assume 160 kcal per 100 g) so your tracking is consistent, even if slightly off.
Health Implications of The Calorie
Knowing that a small avocado (after skin/pit) might deliver ~130–150 kcal is useful because:
- It helps you fit it into daily energy budgets (for weight loss, maintenance).
- It shows that even a “small” avocado is calorie-dense, so portion size matters.
- But you also get beneficial nutrients (healthy fats, fiber, vitamins) in those calories.
- Many observational studies find that higher avocado intake is linked to lower cardiovascular disease risk.
- Intervention trials show avocado consumption often improves diet quality and may favorably affect cardiometabolic markers.
FAQs
Q: If my small avocado yields 90 g flesh, how many calories is that?
A: Using 160 kcal per 100 g as baseline, 90 g × 1.60 = ~144 kcal. If you assume 167 kcal/100 g, then ~150 kcal. So somewhere in that range.
Q: Why do I see “322 kcal per avocado” in some places?
A: That figure usually refers to a whole large avocado with skin and pit included or based on total fruit weight. It’s not specific to edible flesh.
Q: Does avocado variety (Hass vs other) make a big difference?
A: Yes. Different varieties have different oil content, water content, and flesh-to-skin ratios. The pooled literature shows a calorie range (138–256 kcal per 100 g) for different samples.
Q: Can eating avocados daily harm weight goals?
A: Not necessarily. When you account for total energy intake, a well-controlled diet can include moderate avocado intake. Many studies show positive associations with diet quality and cardiovascular markers.
Q: Do I need to log avocado fat or carbs separately?
A: If your diet tracking is macronutrient-based, yes. You can multiply your flesh weight by the ratios (e.g. ~15 g fat per 100 g) to estimate fat, carbs, protein. But many people just log calories for simplicity.
Conclusion
If you weigh out the edible flesh of a small avocado (after removing skin and pit), you’ll find its calorie content is surprisingly consistent with standard data: around 160–167 kcal per 100 g of flesh. So a small avocado that yields 80–100 g of flesh will be in the ballpark of 130–170 kcal.
References:
- U.S. Department of Agriculture. FoodData Central: Avocados, raw, all commercial varieties (FDC ID: 171705). USDA Agricultural Research Service, 2023.
- FatSecret. “Calories in Avocados (USDA) — 100 g = 160 kcal.”
- NutritionValue.org. “Avocado, raw — nutritional value and data.”
- ReciPal Database. “Avocados, raw, California — Nutrition Facts (100 g flesh).”
- Dreher, M.L. & Davenport, A.J. “Hass Avocado Composition and Potential Health Effects.” Critical Reviews in Food Science and Nutrition, 2013; 53(7): 738–750.
- Wang, D.D. et al. “Avocado Consumption and Risk of Cardiovascular Disease in U.S. Adults.” Journal of the American Heart Association (JAHA), 2022; 11:e024014.