Fruits
How much protein is in avocado?
One whole avocado has about 4 g of protein.
That's 2 g of protein per 100 g, or 1.3 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 avocado | 201 g | 4 g | 322 |
| ½ avocado | 101 g | 2 g | 161 |
| 1 cup, cubed | 150 g | 3 g | 240 |
| 100 g | 100 g | 2 g | 160 |
How avocado compares
Other fruits, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Guavaraw | 2.6 g | 3.8 g |
| Blackberriesraw | 1.4 g | 3.2 g |
| Strawberriesraw | 0.7 g | 2.1 g |
| Orangeraw | 0.9 g | 2 g |
| Jackfruitraw | 1.7 g | 1.8 g |
| Dried apricotshalves | 3.4 g | 1.4 g |
| Blueberriesraw | 0.7 g | 1.3 g |
| Bananaraw | 1.1 g | 1.2 g |
| Grapesred or green | 0.7 g | 1 g |
| Appleraw, with skin | 0.3 g | 0.5 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. One whole avocado covers about 13% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Avocados, raw, all commercial varieties", FDC ID 171705). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.