Avocado

Peel and pit before the fruit touches the scale. The 223 calories and 20.3 g of fat per 100 g in this record describe flesh only. Weighing the whole fruit first and subtracting nothing after peeling is how a 140 g serving of flesh gets logged as 200 g or more, calories and all.

There is no "1 avocado" or "1 cup mashed" portion published for this record. The only portion USDA carries is a 140 g reference amount. At that weight the record delivers 312 calories, 28.4 g of fat, 2.5 g of protein, and 11.6 g of carbohydrate. That figure is USDA's single fixed anchor in a food where the raw material varies by far more than a tub of yogurt or a bag of rice does, and it will rarely match what a particular fruit weighs once peeled. Weigh the flesh after prep and log that gram figure. Treat the 140 g anchor as a rare coincidence.

Sodium sits at 0 for this record. Any salt in a bowl of guacamole came entirely from what got added at the counter, since the fruit itself contributes none. The record also has nothing to say about a store-bought guacamole or a restaurant dip, both of which routinely add salt and oil or cream that this page does not cover.

This page will not give you a fiber number for avocado. The Hass record carries no fiber value, and the table renders that as unavailable. It never invents a zero for a nutrient nobody measured. If a fiber target depends on avocado's contribution, get that number from the product label in front of you. This dataset does not support a generic figure.

Bulking, where the problem is getting calories in without more food volume. 140 g of flesh adds 312 calories and 28.4 g of fat to a plate that otherwise looks identical. That is useful specifically because it requires no extra cooking step, which matters on the days appetite is already the limiting factor.

Cutting, where the same density works against the reader. A 30 g scoop costs 67 calories and 6.1 g of fat, small enough to sit on a sandwich without eating a large share of a tight fat allowance. The failure mode on a cut is repeating an eyeballed scoop at lunch and dinner without ever weighing it or seeing the running total.

Pair it with protein, because the record will not supply any. 100 g of flesh carries 1.8 g of protein against 20.3 g of fat, so a bowl built around avocado alone is a fat source wearing a meal's clothing. It works in a high-protein salad with a protein anchor already in it, folded into a chicken wrap, or set beside a salmon rice bowl where the fish is doing the protein work and the avocado is doing the fat work.

Where it competes for the same fat budget. Olive oil, almonds, and peanut butter sit in the same calorie-dense bracket for a reason, and stacking two or three of them into one meal on top of avocado is how a plate that looks like leafy greens with a garnish turns into the day's largest fat load. Pick one dense fat source per meal and let the rest of the plate carry lower-density volume, leafy greens among them.

The decision rule for this page is short. Peel and pit first, then weigh the flesh in grams and log that figure against this record.