Answer: One serving (2 tablespoons, 1 oz., or 1/5 of a medium avocado) has 50 calories.
This is one of the most common questions we receive from avocado lovers interested in avocado nutrition facts. Most people are surprised when they learn about avocado calories.
To put this in perspective, other foods commonly used as spreads and sandwich add-ons contain about twice as many calories per serving - mayonnaise has 94 calories (one tablespoon), butter has 102 calories (1 tablespoon) and American Cheese has 104 calories (one slice), to name a few.
California Avocados are a nutrient-dense choice because of the nutrition provided in those 50 avocado calories. For example, a serving provides “good” poly- and mono-unsaturated fats, which are a great substitution for foods rich in saturated fat. According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fat, can help reduce blood cholesterol levels and decrease risk for heart disease. California Avocados also provide nearly 20 vitamins and minerals, and phytochemicals or beneficial plant compounds. And the good news is that avocados are also naturally sugar, cholesterol and sodium-free.
To save calories, fat, saturated fat, sodium and cholesterol, try swapping California Avocados with other high-fat spreads and dips used on sandwiches and toast, or use blended avocado to create creamy dressings for salads, pasta and rice dishes. Have you ever tried baking with California Avocados? This is one of my favorite ways to replace fat in muffin and bread recipes, and in baked treats. Simply replace the fat in a recipe (from butter or shortening) with equal parts California Avocado for a delicious nutrition boost.
Check out the Smart Spreads and Dips chart to see exactly how California Avocados compare with other choices.