Avocados have a decadent, creamy texture that adds a delicate flavor to many foods. This delicious fruit also packs a nutrient punch, by contributing nearly 20 vitamins, minerals and phytonutrients to one's diet.

Here are some other important nutritional facts about the Hass Avocado:

Avocado Nutrient Profile

• One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial nutrients to the diet.
• Avocados contribute nearly 20 vitamins, minerals and phytonutrients. Phytonutrients are thought to help prevent many chronic diseases.
• Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
• Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.
• Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.
• Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.
• Avocados contain 76 milligrams beta-sitosterol in a 3 oz. serving. Beta-sitosterol is a natural plant sterol, which may help maintain healthy cholesterol levels.

Avocados and Heart Health:

• Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. The avocado is virtually the only fruit that has monounsaturated fat.
• Avocados help assist consumers in meeting a major dietary goal of reducing saturated fat in the diet, when they are consumed in place of saturated-fat containing foods.

Avocados and Eye Health

• Avocados are a good way to get more lutein in the diet. An ounce of avocado contains 81 micrograms of lutein. Lutein has been shown to be concentrated in the macula of the eye, and research suggests that it may help maintain healthy eyesight as we age.
• Lutein is a natural antioxidant that may help maintain eye health as we get older. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient lutein in your diet.

Spread on Nutrition with Hass Avocados

• 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.
• A 1 oz. serving of fresh avocado contains 0mg of cholesterol, 0mg of sodium and 0.5g saturated fat. See the chart below for examples of how fresh avocados are a great substitute on sandwiches, toast or substituted as a spread in place of many other popular foods.

Spread and Dip Nutritional Comparison
	Fresh Avocado	Butter, Salted	Sour Cream, Cultured	Cheddar Cheese	Mayonnaise, with salt
Portion (1-ounce)	2 Tbsp. or 2-3 thin slices	2 Tbsp.	2 Tbsp.	1 slice	2 Tbsp.
Calories	50	204	60	114	109
Total Fat (g)	4.5	23	6	9.4	9.4
Sat Fat (g)	0.5	14.6	3.7	6	1.4
Cholesterol (mg)	0	61	13	30	7
Sodium (mg)	0	164	15	176	199

Reference: USDA National Nutrient Database for Standard Reference, Release 18 (2005) and FDA Food Labeling Guidelines for Voluntary Nutrition Labeling of Raw Fruits, Vegetable and Fish (Vol. 71, No. 159); Appendix C to Part 101 - Nutrition Facts for Raw Fruits and Vegetables (2006).
* Nutritional values are for the item listed only; not as consumed with other foods or ingredients.

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