Protein in food · Vegetables, fruit & tofu
How much protein is in avocados?
One medium avocado (136 g) has 2.7 g of protein (227 kcal); 100 g has 2 g.
1.2 g protein per 100 kcal · USDA FoodData Central
1.2 g of protein per 100 kcal (5% of its calories), but only 2 g per 100 g, so it takes a lot of it.
25 g of protein from avocados alone takes 1250 g (about 9.2 medium avocados) and 2088 kcal.
#13 of 32 in Vegetables, fruit & tofu for protein per 100 g, #31 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 2 g | 167 | 8.6 g | 15.4 g |
| 1 oz (28 g) | 0.6 g | 47 | 2.4 g | 4.4 g |
| 1 cup (230 g) | 4.6 g | 384 | 20 g | 35 g |
| 1 medium (136 g) | 2.7 g | 227 | 12 g | 21 g |
| 1 large (201 g) | 4 g | 336 | 17 g | 31 g |
One medium avocado (136 g) is 2% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from fat: about 83%.
One medium avocado (136 g) also has 9.2 g of fiber.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than Medjool dates, as much as bananas and less than tempeh and sweet potatoes.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Tempeh | 20.3 g | 192 | 10.6 g |
| Sweet potatoes | 1.6 g | 86 | 1.9 g |
| Bananas | 1.1 g | 89 | 1.2 g |
| Avocados | 2 g | 167 | 1.2 g |
| Medjool dates | 1.8 g | 277 | 0.6 g |
Recipes with avocados
8 recipes in the Feast Mode library use avocados, macros computed the same way.
Across the 8 library recipes that use it, a serving has 30 g of avocados on average, which brings 0.6 g of protein: 1% of the dish’s protein. It carries the most in Avocado Toast with Jammy Eggs and Cottage Cheese, at 3% of the protein.
Questions
How much protein is in one medium avocado?
One medium avocado (136 g) has 2.7 g of protein and 227 kcal, with 12 g of carbohydrate and 21 g of fat.
How much protein is in 100 g of avocados?
100 g of avocados has 2 g of protein, 167 kcal, 8.6 g of carbohydrate and 15.4 g of fat (USDA FoodData Central 171706).
Are avocados a good source of protein?
Low in protein: 1.2 g of protein per 100 kcal (5% of its calories), but only 2 g per 100 g, so it takes a lot of it. Getting 25 g of protein from avocados alone takes 1250 g (about 9.2 medium avocados) and 2088 kcal.
Which has more protein, avocados or tempeh?
Tempeh, with 20.3 g of protein per 100 g against 2 g for avocados. Per 100 kcal: avocados 1.2 g, tempeh 10.6 g.
Source: USDA FoodData Central, SR Legacy 171706: “Avocados, raw, California”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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