Avocado vs Banana: which is healthier?

Per 100g, Avocado has 167 calories, 2g protein, 6.7g fiber, and 14.7g fat, while Banana has 89 calories, 1.1g protein, 2.6g fiber, and 0.3g fat. Banana is the lighter choice, while Avocado delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Avocado or Banana?

Per 100g, Avocado has 167 calories and Banana has 89 calories, a difference of 78 calories. In practical terms, 1/2 avocado (160 calories) of avocado compares with Medium (7-8") (105 calories) of banana.

Which has more protein, Avocado or Banana?

Avocado leads on protein with 2g per 100g; the gap is 0.9g per 100g (Avocado 2g vs Banana 1.1g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Avocado or Banana?

Avocado has 8.5g of carbs per 100g compared to 22.8g in Banana, making Avocado the easier fit for low-carb or keto plans. Fiber is 6.7g vs 2.6g per 100g, which also affects net carbs.

Can I substitute Avocado for Banana?

Often, yes. Swapping banana for avocado shifts your meal by about 78 calories and 0.9g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

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Avocado vs Banana

Banana

Wins in 3 of 6 categories

Compare Avocado and Banana calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Avocado has 167 calories vs Banana's 89. Avocado has more fiber (6.7g vs 2.6g); Banana has less fat (0.3g vs 14.7g).

Sources: Avocado (FDC 171705) · Banana (FDC 173944)

Nutrition Comparison (per 100g)

Nutrient	Avocado		Banana
Calories	167	vs	89
Protein	2g	vs	1.1g
Carbs	8.5g	vs	22.8g
Fat	14.7g	vs	0.3g
Fiber	6.7g	vs	2.6g
Sodium	0mg	vs	0mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Avocado: FDC 171705 · Banana: FDC 173944.

When to Choose Each

Choose Avocado when:

You need more protein (2g vs 1.1g per 100g)
You want more fiber (6.7g vs 2.6g per 100g)
You're limiting sugar (0.7g vs 12.2g per 100g)

See full Avocado nutrition

Choose Banana when:

You're cutting calories (89 vs 167 per 100g)
A typical portion is Medium (7-8") (105 calories)

See full Banana nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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