Protein in Avocado: How Much per 100g and per Portion
Avocado (Hass, flesh only) contains 1.8g of protein per 100g. This is a low amount, ranking 134th out of 137 foods on this site for protein content. For every 100 kcal, avocado provides just 1.1g of protein, making it an inefficient choice for meeting protein targets within a training programme.
CoFID 14-386 · Avocado, Hass, flesh only
What the numbers say
- Low protein density. Avocado provides only 1.1g of protein per 100 kcal. Just 4% of its total energy comes from protein, which is a very low share.
- Front-of-pack colours. Based on UK front-of-pack labelling, 100g of avocado is rated “medium” for fat and saturated fat. It is rated “low” for sugars and salt.
- Fibre content. A 100g amount of avocado flesh provides 3.1g of dietary fibre.
- Ranking in its group. Among vegetables and fruit on this site, avocado ranks 11th out of 14 for protein per 100g and last for protein per 100 kcal.
Avocado macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 171 kcal 703 kJ |
9% | – |
| Protein | 1.8g | 4% | – |
| Fat | 17.4g | 25% | medium |
| of which saturates | 4.2g | 21% | medium |
| Carbohydrate | 1.8g | 1% | – |
| of which sugars | 0.4g | 0% | low |
| Fibre | 3.1g | – | – |
| Salt | 0.02g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in avocado by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 1.4g | 137 | 1.4g | 13.9g |
| 100g | 1.8g | 171 | 1.8g | 17.4g |
| 150g | 2.7g | 256 | 2.7g | 26.1g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of avocado for 20g or 30g of protein
- To get a 20g protein portion from avocado alone, you would need to eat 1111g of the flesh, which contains 1900 kcal and over 193g of fat.
- A large 150g amount of avocado provides only 2.7g of protein for 256 kcal.
- Reaching a 30g protein target would require 1667g of avocado, which provides 2850 kcal.
How it compares with other vegetables and fruit
Avocado is not a significant source of protein when compared to other foods, particularly within its own group. It ranks 11th out of 14 vegetables and fruits on this site for protein per 100g, and last for protein density per calorie. For instance, 100g of potato provides more protein (2.5g), as does sweetcorn (3.4g). The protein content of avocado (1.8g per 100g) is slightly higher than that of sweet potato (1.6g) and banana (1.2g). However, its high fat content means its contribution to protein goals is minimal relative to its energy value.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Avocado | 1.8g | 171 | 1.1g |
| Sweet Potato | 1.6g | 115 | 1.4g |
| Banana | 1.2g | 81 | 1.5g |
| Potato | 2.5g | 97 | 2.6g |
| Sweetcorn | 3.4g | 60 | 5.7g |
Quick answers
Is avocado a good source of protein?
Avocado is a poor source of protein for those tracking intake for fitness. It provides only 1.8g of protein per 100g and has a very low protein-to-calorie ratio.
How much protein is in an 80g portion of avocado?
An 80g amount of avocado flesh contains 1.4g of protein and 137 kcal.
Does avocado have more protein than banana?
Yes, per 100g, avocado flesh has slightly more protein at 1.8g compared to banana, which has 1.2g.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.