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Fat in 1 medium avocado = 20 g | Nutrition
1 medium avocado of Avocado, raw contains 20 g of fat. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
Fat in 1 medium avocado Calculator
1 medium avocado of Avocado, raw contains 20 g of fat. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.
Result
1 medium avocado Avocado Fat
20 g fat
Computed from 136 g of food and USDA FoodData Central reference.
Reverse Calculation
Fat target to food amount
136.1 g (4.8 oz, 0.56 cups)
Reverse math uses 14.7 g fat per 100 g from USDA FoodData Central reference.
Avocado Macros by medium avocados
Avocado Macros by Common Serving
Avocado Fat Range Around medium avocado = 136 g
Avocado Macros by Volume Measure
Avocado Prep-State Logging Check
Avocado Nutrient Efficiency Per Calorie
Avocado Dietary Profile
Avocado is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.
Avocado Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
Avocado Daily Nutrient Coverage
Smart Fat Substitutes for Avocado
Avocado Condition-Aware Nutrition Notes
Real-World Avocado Serving Sizes
- 1 medium avocado (~136g): 20 g fat. Uses 136 g per medium avocado; one medium avocado equals 136 g. Catalog piece weight is 136g for this food.
- 2 medium avocados (~272g): 40 g fat. Uses 136 g per medium avocado; 2 medium avocados equals 272 g. Catalog piece weight is 136g for this food.
- 3 medium avocados (~408g): 60 g fat. Uses 136 g per medium avocado; 3 medium avocados equals 408 g. Catalog piece weight is 136g for this food.
Common Avocado Measurement Mistakes
- Mixing raw and cooked entries changes the math. This page uses the listed source record for Avocado, raw.
- Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
- For fat tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.
Avocado Fat — Frequently Asked Questions
How much fat is in 100g of Avocado? 100g of Avocado contains 14.7 g of fat (USDA FoodData Central).
How much fat in one Avocado? A typical avocado weighs about 136g and contains 20 g of fat. This is calculated as 136g ÷ 100 × 14.7 = 20 g.
How much fat is in 1 cup of Avocado? One US cup of avocado weighs approximately 241g (density: 1020 kg/m³). That serving contains 35.4 g of fat — computed as 241g ÷ 100 × 14.7.
How many grams of Avocado do I need to eat to get 20 g of fat? To reach 20 g of fat from Avocado, you need approximately 136g — calculated as (20 ÷ 14.7) × 100 = 136g.
Is Avocado high in fat? Avocado has a moderate fat content at 14.7 g per 100g — neither especially high nor low.
What percentage of daily fat does 100g of Avocado provide? 100g of Avocado provides 14.7 g of fat, which is 18.8% of the reference daily intake (78 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily fat from Avocado alone, you would need ~531g.
How efficient is Avocado as a source of fat per calorie? Avocado provides 9.19 g of fat per 100 kcal, making it excellent as a fat-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Avocado fat calculator use? The calculator uses fat = weight in grams / 100 x 14.7 g. For example, 100g of Avocado gives 14.7 g of fat. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Avocado a good food for keto or high-fat goals? For keto or high-fat goals, Avocado is a decent option — with 14.7 g of fat per 100g. For best results, combine Avocado with other foods to hit your daily macro targets.
How reliable is the source data for Avocado? Avocado uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
How to Calculate Avocado Fat
- Weigh raw. Place your avocado on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows fat content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare fat across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Avocado Density Explained
Avocado is dense (~1020 kg/m³ ≈ water). A 1-cup measure holds approximately 241 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Avocado.
Avocado Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: fat = (weight_g / 100) × fatPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.