How much protein is in 4 oz of avocado, raw?

A 4 oz (113g) serving of avocado, raw provides 2.3g of protein and 181 calories, along with 9.6g of carbohydrates and 16.7g of fat.

How much avocado, raw do I need to get 30g of protein?

To get 30 grams of protein from avocado, raw, you need 52.9 oz (1500 grams), which contains approximately 2400 calories.

100 grams of avocado, raw contains 2g of protein (160 kcal). One full pound (16 oz / 454g) contains 9.1g of protein (726 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 2.3g Protein (181 kcal)

To hit 30g of protein from avocado, raw, measure 52.9 oz (1500 g) for ~2400 calories.

Per 4 oz (113g US)

2.3g P

181 kcal · 9.6g C · 16.7g F

Per 100 Grams

2g P

160 kcal · 8.5g C · 14.7g F

Per 1 Pound (16 oz)

9.1g P

726 kcal total

30g Protein Portion

52.9 oz

1500g · 2400 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	35.3 oz	1,000 g	1,600 kcal	85g C · 147g F
30g Protein	52.9 oz	1,500 g	2,400 kcal	127.5g C · 220.5g F
40g Protein	70.5 oz	2,000 g	3,200 kcal	170g C · 294g F
50g Protein	88.2 oz	2,500 g	4,000 kcal	212.5g C · 367.5g F