100g Avocado Fat — 14.7 g | Nutrition Calculator

100g of Avocado, raw contains 14.7 g of fat. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Avocado Fat Calculator

100g of Avocado, raw contains 14.7 g of fat. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.

Result

100g Avocado Fat

14.7 g fat

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Fat target to food amount

100 g (3.53 oz, 0.41 cups)

Reverse math uses 14.7 g fat per 100 g from USDA FoodData Central reference.

Avocado Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	16	0.2 g	0.9 g	1.5 g
25 g	40	0.5 g	2.1 g	3.7 g
50 g	80	1 g	4.3 g	7.4 g
100 g	160	2 g	8.5 g	14.7 g
150 g	240	3 g	12.8 g	22.1 g
200 g	320	4 g	17 g	29.4 g
250 g	400	5 g	21.3 g	36.8 g

Avocado Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	120	1.5 g	6.4 g	11 g
Standard serving	100 g	160	2 g	8.5 g	14.7 g
Large serving	150 g	240	3 g	12.8 g	22 g

Avocado Fat Range Around 100g

Weight	Fat	Calories
50 g	7.4 g	80
60 g	8.8 g	96
70 g	10.3 g	112
80 g	11.8 g	128
90 g	13.2 g	144
100 g	14.7 g	160
110 g	16.2 g	176
120 g	17.6 g	192
130 g	19.1 g	208
140 g	20.6 g	224
150 g	22 g	240
160 g	23.5 g	256
170 g	25 g	272
180 g	26.5 g	288
190 g	27.9 g	304

Avocado Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5 g	8	0.1 g	0.4 g	0.7 g
1 US tablespoon	15.1 g	24.2	0.3 g	1.3 g	2.2 g
1 US fluid ounce	30.2 g	48.3	0.6 g	2.6 g	4.4 g
1/4 US cup	60.3 g	96.5	1.2 g	5.1 g	8.9 g
1/3 US cup	80.4 g	128.6	1.6 g	6.8 g	11.8 g
1/2 US cup	120.7 g	193.1	2.4 g	10.3 g	17.7 g
1 US cup	241.3 g	386.1	4.8 g	20.5 g	35.5 g
1 US pint	482.6 g	772.2	9.7 g	41 g	70.9 g
1 US quart	965.3 g	1544.5	19.3 g	82.1 g	141.9 g
1 US gallon	3861.1 g	6177.8	77.2 g	328.2 g	567.6 g
100 mL	102 g	163.2	2 g	8.7 g	15 g
1 liter	1020 g	1632	20.4 g	86.7 g	149.9 g

Avocado Prep-State Logging Check

Prep State	Weight	Fat	Concentration
Raw	100 g	14.7 g	14.7 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Avocado Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	2 g	1.25 g/100 kcal	4%
Carbs	8.5 g	5.31 g/100 kcal	3.1%
Fat	14.7 g	9.19 g/100 kcal	18.8%

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

Nutrient	This serving	Reference	Coverage	Signal
Protein	2 g	50 g	4%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Fat Substitutes for Avocado

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Mustard	445 g	Vegetable	+17.6 g	+107 kcal	+4900 mg
Corn	902 g	Vegetable	+23.2 g	+603 kcal	+0 mg
Beans	3769 g	Vegetable	+37.2 g	+632 kcal	+10629 mg
Zucchini	4900 g	Vegetable	+56.8 g	+673 kcal	+0 mg
Spinach	3675 g	Vegetable	+104.6 g	+685 kcal	+2903 mg
Chickpeas	565 g	Vegetable	+48.3 g	+767 kcal	+0 mg

Avocado Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Real-World Avocado Serving Sizes

Small weighed portion (~50g): 7.4 g fat. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 14.7 g fat. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 22 g fat. Useful for meal-prep portions and larger servings.

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.

Compare Avocado Fat to Similar Foods

More Avocado Nutrition Pages

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.

100g Avocado Fat — 14.7 g | Nutrition Calculator

100g of Avocado, raw contains 14.7 g of fat. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

fat

15g

Safety: sodium pendingPortion: 3.53 ozFood fit: 57/100

Best benefits

Easy portioning: Has real-world serving anchors that make logging less confusing.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

119 g | 0.48 cups

+33.4g protein | +0 kcal | +0mg sodium

adds 33.4g protein

Egg white, raw

308 g | 9.32 pieces | 1.26 cups

+31.5g protein | +0 kcal | +0mg sodium

adds 31.5g protein

Turkey breast, raw

140 g | 0.78 pieces | 0.56 cups

+31.3g protein | +0 kcal | +0mg sodium

adds 31.3g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

2 g

Sodium

0 mg

Fiber

0 g

Potassium

0 mg

Calcium

0 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

May fit: May fit low-sodium meal planning for this serving.

Method, report, serving, and clinician note

Goal fit: 49% of 30g fat reference target.

Serving reality: 3.53 oz, 0.41 cups, 0.74 pieces.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA FoodData Central reference, deterministic per-100g scaling.|No major allergen flag in this source record.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

0mg sodium

0% sodium limit | 0% sat fat | 0% fiber target

Raw/cooked correction

88g113.6g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.41 cups | 0.74 pieces

3.53 oz0.41 cups6.6 tbsp0.74 pieces

Quality and next best move

57/100

Alternative for 30g fat: 30g Coconut oil

Better swap: Mushroom, Beech

Looks good for General healthy adult: no obvious logging issue detected.

Target progress14.7 / 30

Why this score?

Protein Density

7/100

Fiber Density

0/100

Sodium Load

100/100

Sat Fat Load

100/100

Micronutrient Density

0/100

Calorie Density

92/100

Allergen Risk

100/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

160kcal

protein

carbs

8.5g

fat

15g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 386 kcal/cup

100g Avocado Fat Calculator

Result

100g Avocado Fat

14.7 g fat

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Fat target to food amount

100 g (3.53 oz, 0.41 cups)

Reverse math uses 14.7 g fat per 100 g from USDA FoodData Central reference.

Avocado Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	16	0.2 g	0.9 g	1.5 g
25 g	40	0.5 g	2.1 g	3.7 g
50 g	80	1 g	4.3 g	7.4 g
100 g	160	2 g	8.5 g	14.7 g
150 g	240	3 g	12.8 g	22.1 g
200 g	320	4 g	17 g	29.4 g
250 g	400	5 g	21.3 g	36.8 g

Avocado Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	120	1.5 g	6.4 g	11 g
Standard serving	100 g	160	2 g	8.5 g	14.7 g
Large serving	150 g	240	3 g	12.8 g	22 g

Avocado Fat Range Around 100g

Weight	Fat	Calories
50 g	7.4 g	80
60 g	8.8 g	96
70 g	10.3 g	112
80 g	11.8 g	128
90 g	13.2 g	144
100 g	14.7 g	160
110 g	16.2 g	176
120 g	17.6 g	192
130 g	19.1 g	208
140 g	20.6 g	224
150 g	22 g	240
160 g	23.5 g	256
170 g	25 g	272
180 g	26.5 g	288
190 g	27.9 g	304

Avocado Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5 g	8	0.1 g	0.4 g	0.7 g
1 US tablespoon	15.1 g	24.2	0.3 g	1.3 g	2.2 g
1 US fluid ounce	30.2 g	48.3	0.6 g	2.6 g	4.4 g
1/4 US cup	60.3 g	96.5	1.2 g	5.1 g	8.9 g
1/3 US cup	80.4 g	128.6	1.6 g	6.8 g	11.8 g
1/2 US cup	120.7 g	193.1	2.4 g	10.3 g	17.7 g
1 US cup	241.3 g	386.1	4.8 g	20.5 g	35.5 g
1 US pint	482.6 g	772.2	9.7 g	41 g	70.9 g
1 US quart	965.3 g	1544.5	19.3 g	82.1 g	141.9 g
1 US gallon	3861.1 g	6177.8	77.2 g	328.2 g	567.6 g
100 mL	102 g	163.2	2 g	8.7 g	15 g
1 liter	1020 g	1632	20.4 g	86.7 g	149.9 g

Avocado Prep-State Logging Check

Prep State	Weight	Fat	Concentration
Raw	100 g	14.7 g	14.7 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Avocado Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	2 g	1.25 g/100 kcal	4%
Carbs	8.5 g	5.31 g/100 kcal	3.1%
Fat	14.7 g	9.19 g/100 kcal	18.8%

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

Nutrient	This serving	Reference	Coverage	Signal
Protein	2 g	50 g	4%	Starter contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Fat Substitutes for Avocado

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Mustard	445 g	Vegetable	+17.6 g	+107 kcal	+4900 mg
Corn	902 g	Vegetable	+23.2 g	+603 kcal	+0 mg
Beans	3769 g	Vegetable	+37.2 g	+632 kcal	+10629 mg
Zucchini	4900 g	Vegetable	+56.8 g	+673 kcal	+0 mg
Spinach	3675 g	Vegetable	+104.6 g	+685 kcal	+2903 mg
Chickpeas	565 g	Vegetable	+48.3 g	+767 kcal	+0 mg

Avocado Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Real-World Avocado Serving Sizes

Small weighed portion (~50g): 7.4 g fat. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 14.7 g fat. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 22 g fat. Useful for meal-prep portions and larger servings.

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.

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.

Compare Avocado Fat to Similar Foods

More Avocado Nutrition Pages

Why Volume ≠ Weight: Avocado Density Explained

Avocado is dense (~1020 kg/m³ ≈ water). A 1-cup measure holds approximately 241 g.

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.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.