Avocado Calories and Health Benefits

Heart-Healthy Avocado Calories

California avocados are higher in calories and fat than Florida avocados. But they are heart-healthy calories because it’s the same monounsaturated fat found in healthy foods like olive oil.

Avocado calories depend on the type of avocado. A California Hass avocado has about 40 percent more calories than a Florida avocado.

But luckily, most of the calories in an avocado are heart-healthy ones!

So, how many calories in an avocado? That’s tricky because California avocados have more calories per ounce, but Florida avocados are about 60 percent bigger.

If you measure calories by weight, there are about 47 calories in an ounce of the California Hass variety and about 34 calories in an ounce of Florida avocados. Get the details below:

Avocado Calories
Avocado Type &
Total Fat
Total Carbs
Dietary Fiber
References and Sources
1 Whole Avocado (without skin and seed)
California Avocado 227 136 21 12 9 0 3
Florida Avocado 365 304 31 24 17 7 7
1 Half Avocado (without skin and seed)
California Avocado 114 68 10 6 5 0 1
Florida Avocado 182 152 15 12 9 4 3
1 Cup Avocado (pureed or mashed)
California Avocado 384 230 35 20 16 1 5
Florida Avocado 276 230 23 18 13 6 5
1 Cup Avocado (cubed)
California Avocado 251 150 23 13 10 0 3
Florida Avocado 180 150 15 12 8 4 3
1 Ounce Avocado (a golf ball sized piece)
California Avocado 47 28 4 2 2 0 1
Florida Avocado 34 28 3 2 2 1 1

Details: How Many Calories in an Avocado?

The calories in an avocado vary by both variety and form of measurement. The avocado calories table above breaks it down for you. And here are the details:

Calories in One Ounce of Avocado

As we already said, measuring by weight, avocados from California have more calories than avocados from Florida: about 47 calories per ounce for California avocados vs. 34 calories for Florida avocados.

How much is an ounce of avocado? An ounce is a piece or scoop about the size of a golf ball. That’s about the same for all avocado varieties.

Calories in a Whole Avocado

An average Florida avocado is about 60 percent bigger than an average California avocado. So although California avocados have more calories per ounce, avocados from Florida have more overall calories.

If you eat the whole avocado (minus the skin and pit), a typical Florida avocado has about 365 calories while a whole California avocado has about 365 calories.

Calories in Half an Avocado

Many people eat half an avocado at a time, since that seems to be the right amount to add to a meal or eat for a snack.

There about 114 calories in half a California avocado, and about 182 calories in half an avocado from Florida. Again, the Florida avocado has more calories just because it’s bigger.

Why Are Avocados So Healthy?

Avocados pack a lot of calories in a pretty small package. And most of the calories are from fat. That includes the extra calories found in California (vs. Florida) avocados.

A high calorie count with lots of fat doesn’t sound too healthy. But the good news is that the fat in avocados is the same heart-healthy monounsaturated fat that is found in other healthy foods like olive oil!

So, while you don’t want too many calories in your diet, the calories in avocados are very healthy ones. Just be aware of your portion size and make sure your aren’t getting too many calories to meet your goals.

In addition to monounsaturated fat, avocados are also a good source of dietary fiber, vitamin C, vitamin K, potassium and folate. These nutrients help prevent heart disease and stroke, lower cholesterol and even regulate blood pressure.

What’s the Difference Between California Hass and Florida Avocados?

There are lots of different varieties of avocados. But the two main types sold in the United States are California and Florida varieties. So what’s the difference?

We already told you that Florida avocados are about 60 percent bigger than California avocados. Florida avocados also have less fat and fewer calories per ounce. These avocados have smooth, green skins.

California avocados have pebbly, rough skin that is dark green or black. They are sometimes called Hass avocados. They have a creamier, richer texture and they are usually the best choice for making guacamole and other dips.

Pick Up Some Avocados Today!

Avocados are are high in calories, so you definitely need to watch your portion size.

But they are high in heart-healthy monounsaturated fat and low in sugar. They make a great snack or a great addition to add flavor and texture to a salad or any other dish.

So grab an avocado and enjoy!

Do you like avocados? Do you prefer California or Florida varieties? How do you eat them? Share your tips by leaving a comment below!

References & Sources: (show)(hide)

    • United States. Department of Agriculture. Agricultural Research Service. Nutrient Data Laboratory.
    • USDA National Nutrient Database for Standard Reference, Release 24.
    • Washington: GPO.
    • 30 March 2012.
    • United States. Department of Agriculture and Department of Health and Human Services.
    • Dietary Guidelines for Americans, 2010.
    • 7th Edition.
    • Washington: GPO.
    • December 2010.

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