1 piece (quarter) of Avocado (Quarter) (50 g) has 80 calories. That works out to 160 calories per 100 g. It contains 4.3 g of carbs, 1 g of protein, 7.4 g of fat and 3.4 g of fiber. Its 0.7 mg of B5 covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Avocado (Quarter)?

Native to Mexico and Central America, an avocado is a fruit with creamy flesh around a large pit. A quarter is a modest portion; when ripe, it mashes easily and has a mild, buttery taste.

Avocado is often spread on toast, added to salads or sandwiches, or served alongside eggs. In many parts of the world, it is also blended into dips such as guacamole, usually with lime, herbs and other fresh ingredients. Its fat and fibre make it more filling than many fruits. Use the quarter as a topping or pair it with crisp vegetables for a lighter meal.

Avocado (Quarter) Nutrition Facts

Selected: 100 g

160

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

· 4% DV

Fat

14.7g

· 19% DV

Fiber

6.7g

· 24% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 20% · Protein 5% · Fat 75%

Avocado (Quarter) Vitamins & Minerals

Vitamins

1.39mg · 28% DV

Folate

81µg · 20% DV

Vitamin K

21µg · 18% DV

0.26mg · 15% DV

Minerals

Potassium ⭐

485mg · 14% DV

Zinc

1mg · 9% DV

Magnesium

29mg · 7% DV

Phosphorus

52mg · 7% DV

How Nutritious Is Avocado (Quarter)?

Nutrient density

Very high

85/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Avocado (Quarter) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Avocado (Quarter)

To burn the 160 calories in 100 g:

🚶

40min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Avocado (Quarter) Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Avocado (Quarter) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Avocado (Quarter) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Avocado (Quarter) Fat Profile

SATURATED

2.13g

MONOUNSATURATED

9.8g

POLYUNSATURATED

1.82g

⚖️

Omega 6:3 ratio 15.5:1

Above the ideal 4:1 (15.5:1).

Compare Avocado (Quarter)

🥑vs🍓

Avocado (Quarter) vs Strawberry128 kcal more per 100 g

→🥑vs🥑

Avocado (Quarter) vs AvocadoSame calories per 100 g

→🥑vs🍑

Avocado (Quarter) vs Peach121 kcal more per 100 g

→🥑vs🍇

Avocado (Quarter) vs Dried Raisins139 kcal fewer per 100 g

→

Foods Similar to Avocado (Quarter)

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Avocado (Quarter)

How can you tell if a quarter of an avocado is ripe?

Before cutting, gently press near the stem end: a ripe avocado yields slightly without feeling mushy. Dark, sunken spots or very soft areas can signal overripeness. Once cut, ripe flesh should be creamy rather than hard or stringy.

How do you ripen an avocado for a quarter-sized serving?

Ripen the whole avocado at room temperature before cutting it; a paper bag with an apple or banana can speed the process. Once it yields gently to pressure, refrigerate it if you are not ready to use it.

How should you store a leftover quarter of an avocado?

Cover the cut surface tightly or put the quarter in an airtight container, then refrigerate it. Leaving the pit in may protect some of the flesh, but it does not seal the exposed area, so use the piece soon.

How do you keep a quarter of an avocado from turning brown?

Brush the exposed flesh of a quarter avocado with lemon or lime juice and limit its contact with air using tight wrapping or an airtight container. Browning is an oxidation reaction; a little surface discoloration can be scraped away.

Can you freeze a quarter of an avocado?

Yes, but thawed avocado becomes soft and is better suited to spreads, dips, and smoothies than slices. Remove the skin, mash the flesh with a little lemon or lime juice, seal it well, and freeze.

How do you cut an avocado to get a quarter-sized piece?

Cut around the avocado lengthwise, twist the halves apart, and remove the pit carefully. Slice one half into two portions for a quarter of the fruit; scoop out the flesh with a spoon or peel the skin away.

Can you eat the skin of a quarter avocado?

Usually, no: avocado skin is tough and bitter, so people remove it before eating the flesh. The peel is edible in some varieties, but the common Hass skin is not pleasant to chew.

Can you eat the pit from a quarter of an avocado?

No, avocado pits are not a normal food and should not be eaten. They are hard and can pose a choking risk, and there is not enough reliable evidence to recommend consuming them for health benefits.

Is a quarter of an avocado safe for dogs?

A small amount of plain avocado flesh is unlikely to harm most dogs, but it is rich and may upset their stomach. Never give a dog the pit or skin, which can cause choking or digestive blockage.

How long does a quarter of an avocado last in the fridge?

A cut quarter avocado is best used within a day or two, kept tightly covered in the refrigerator. Discard it if it develops mold, an unpleasant smell, or a slimy texture; browning alone does not always mean it has spoiled.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026