Avocado is the calorie-densest common fruit — 160 per 100g, almost all from heart-healthy monounsaturated fat. A whole medium avocado is roughly 320 calories, which surprises a lot of people the first time they log it. A quarter (~80 cal) is the right portion for most macro targets.
Calories scale with portion. Here's how a typical avocado serving translates in your tracker:
Balanced — avocado sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How avocado stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at avocado and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreAvocado has approximately 160 calories per 100g. A typical serving — 1 medium (200g) — comes in at 320 calories.
2g of protein per 100g. That puts avocado at roughly 1.3g of protein per 100 calories — a useful lens when comparing to other fruits sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Avocado sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.