avocado serving size

Healthy eating and avocados go hand in hand. Whether it’s calories, fiber, saturated fat or cholesterol, avocados have more of what you want and less of what you don’t want. Naturally cholesterol-free, avocados spreads, toppings and dips are a creamy and nutritious alternative to saturated fat laden recipes. When you compare the numbers, they tell a deliciously satisfying story:

Fresh avocado on sandwiches and toast or substituted as a spread in place of many other popular foods may help reduce dietary intake of calories, fat, saturated fat, sodium and cholesterol.

AVOCADO COMPARISON CHARTS

AVOCADO SPREAD, DIP & TOPPING COMPARISONS

Creamy spreads, dips and toppings made from California Avocados add a tasty twist to your meals, and a 50 gram serving of fresh avocados contains 0mg of cholesterol, 0mg of sodium, 0 sugar and 1g saturated fat. See the chart for how avocados compare as a substitute on sandwiches, toast and in place of other popular foods.

SPREAD AND DIP NUTRITIONAL COMPARISON FOR FRESH AVOCADOS

  • Substituting fresh healthy avocado in sandwiches, on toast or as a spread in place of many other popular foods may help reduce intake of calories, fat, saturated fat, sodium and cholesterol.
  • Want to reduce your intake of saturated fat and cholesterol? Try substituting fresh healthy avocado in sandwiches, on toast or as a spread in place of many other popular foods to reduce intake of saturated fat, cholesterol, sodium and calories.
  • Looking for a twist on spreads and dips? One serving of fresh healthy avocado (one-third of a medium avocado) contains no cholesterol, no sodium and 1 g of saturated fat. See the chart below for examples of how fresh avocados are great in sandwiches, on toast or substituted as a spread in place of many other popular foods.

* nutrition data given for butter, unsalted; Shortening, household, soybean (hydrogenated) and palm; margarine, regular, 80% fat, composite, stick, with salt; cheese, cream; and oil, canola.

California Avocado Commission

Created in 1978, the California Avocado Commission strives to enhance the premium positioning of California Avocados through advertising, promotion and public relations, and engages in related industry activities. California Avocados are commercially cultivated with uncompromising dedication to quality and freshness, by about 3,000 growers in the Golden State. The California Avocado Commission serves as the official information source for California Avocados and the California Avocado industry.

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