How many calories are in an avocado?

A typical medium avocado (about 150 g edible flesh) contains approximately 297 kcal. Half an avocado (80 g serving) provides around 158 kcal. While higher in calories than most fruits, almost all the energy comes from heart-healthy monounsaturated fats rather than sugar or starch.

Is avocado high in fat?

Yes, avocado is high in fat at 19.5 g per 100 g, but the majority is monounsaturated fat (oleic acid) — the same healthy fat found in olive oil. Only 4.1 g per 100 g is saturated fat. This fat profile is associated with improved cholesterol levels and heart health. The fat also aids absorption of fat-soluble vitamins.

Do avocados affect blood sugar?

Avocados have virtually no impact on blood sugar. With a GI of approximately 15, just 1.9 g of carbohydrate, and 0.5 g of sugar per 100 g, they are one of the most blood-sugar-friendly foods available. Their high healthy fat and fibre content actually helps slow glucose absorption from other foods eaten alongside them.

Glucose: Very LowNOVA 1

Nutritional Information for Avocado

Avocados are a nutrient-dense fruit with 198 kcal per 100 g, driven almost entirely by healthy monounsaturated fats (19.5 g per 100 g). They contain virtually no sugar (0.5 g per 100 g) and have a very low glycaemic index of approximately 15, making them one of the best foods for stable blood sugar. With 3.4 g of fibre per 100 g, avocados are filling and slow to digest.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	198 kcal / 813 kJ	158 kcal
Protein	1.9g	1.5g
Carbohydrates	1.9g	1.5g
of which sugars	0.5g	—
Fat	19.5g	15.6g
of which saturated	4.1g	—
Fibre	3.4g	—
Salt	0.01g	—

Serving size: 80 g (half a medium avocado) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Avocados have a very low GI of approximately 15, with just 1.9 g of carbohydrate and 0.5 g of sugar per 100 g. Their high fat and fibre content means they have virtually no impact on blood glucose levels. Avocados are one of the safest foods for people monitoring blood sugar.

Processing level

NOVA 1 (unprocessed)

Whole avocados are an unprocessed fruit with a single ingredient. Even pre-ripened avocados remain NOVA 1. Prepared products like smashed avocado with added salt and lemon may be NOVA 2.

Avocado at Tesco

Source: Tesco product page, October 2025

Tesco Ripe & Ready Avocado

£0.75*NOVA 1 (unprocessed)

Tesco Ready To Eat Large Avocados Each

£0.89*NOVA 1 (unprocessed)

Tesco Perfectly Ripe Avocados Twin Pack

£1.50*NOVA 1 (unprocessed)

Tesco Ripen At Home Avocados 3Pack

£1.90*NOVA 1 (unprocessed)

Tesco Simply Smashed Avocado - 100g

£1.15*NOVA 2 (processed culinary ingredient)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Whole avocados are an excellent choice with no hidden ingredients. Be aware that prepared avocado products (guacamole, smashed avocado pots) can contain added salt, preservatives, and flavourings that increase their NOVA score. The Tesco Simply Smashed Avocado contains concentrated lime juice and 0.55 g salt per 100 g.

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