Ask the Expert
If you have a nutrition question about Hass Avocados, we want to hear from you. Julie Upton, M.S., R.D., will help separate nutrition fact from fiction and address your nutrition concerns.
About Julie
Julie Upton is a registered dietitian and communications expert specializing in nutrition, fitness and health.
Ms. Upton also is a nationally recognized journalist who has authored more than 1,000 articles for national newspapers and magazines including The New York Times, Prevention, Shape, Fitness and Parents. She also is currently a contributor to Health magazine and writes a weekly blog at Health.com.
Ms. Upton attended the University of Michigan and received a Bachelor of Science degree in Nutrition from Michigan State University. She completed her dietetic internship at Harvard Medical School and holds a Master of Science Degree in Nutrition Communications from Boston University.
Q&A
Q. I have high cholesterol, is it still okay for me to enjoy avocados?
A. Absolutely. In fact, enjoying avocados may be a great way to help lower your cholesterol, if you include them as part of a diet that is low in saturated fat and cholesterol.
Saturated fats, trans fats and cholesterol should be limited when you are on a cholesterol-management diet. 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 fat found in avocados is comprised of primarily unsaturated fats. Avocados, provide 0.5 grams of saturated fat in a one-ounce serving. Compared to butter, which has 14.6 grams of saturated fat per 2 Tbsp serving, and Cheddar cheese, which has 6 grams of saturated fat per one-ounce serving.
Q. Can I bake with avocados? I've heard it can be used as a replacement for other fats.
A. Yes. You can replace mashed avocado pulp for up to one-half of the fat that is called for in any muffin or quick bread-even some brownie and cookie Ð recipes. The substitution of avocado in the baked good helps increase their nutritional value by contributing nearly 20 vitamins, minerals and phytonutrients. Avocados contain a high water content, so they can also make treats softer, chewier and less likely to crumble. Also, light color baked goods may take on a pretty green hue from the avocado.
Q. What is the serving size of an avocado? How many servings of the fruit should I eat each day?
A. A serving of avocado is one-fifth of a medium avocado, or one-ounce. I would recommend eating up to two servings (2 ounces) or 100-calories worth of avocados per day, which can help you meet your recommended daily fruit intake. Try adding avocados to sandwiches and salads. Due to the avocado's mono and polyunsaturated fat content, they're a great substitution for foods rich in saturated fat.
Q. Nutritionally, are avocados more similar to a fruit or vegetable?
A. Avocados are considered a fruit, but are unique because they are virtually the only fruit that contains monounsaturated fat. They also 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.
Q. I'm on a diet. Can I still eat avocados?
A. Yes. The key to losing weight is eating fewer calories than you burn off. A one-ounce serving of avocados is 50 calories, so you can easily fit the fruit into a standard 2,000 calorie-a-day diet. The key to weight loss is to cut back on how much you're eating, incorporate more nutrient-rich, calorie-poor fruits and vegetables and try to move more.
Q. I follow a low-carb diet, can I eat avocados? If so, how many carbs do they have?
A. Yes, you can definitely enjoy avocados if you are following a low-carbohydrate eating plan. In fact, 1/5 of a medium avocado or 1 oz. contributes the following to your diet: Carbs - 3g, Dietary Fiber - 1g and Sugar - 0g.
You can find a complete avocado nutrition label on our site at Nutrition Facts and further avocado nutrition information here: Dietary Guidelines
Q. Guacamole has a rich, creamy taste and texture and I am wondering if it normally contains other ingredients to give it a creamy taste?
A. Everyone personalizes their guacamole recipes. Avocados have a naturally rich and creamy texture. I find their flavor delectable and just add some lemon juice, chopped tomatoes and onions to complete my homemade guacamole.
However, there are literally thousands of recipes for guacamole, so your best bet is to read the food labels. At restaurants, it's safe to say you should ask before eating.
If you would like to try some tasty guacamole recipes, you can check out our online recipe database here.
Q. Do the nutrition facts of avocados differ by variety?
A. There are hundreds of avocado varieties worldwide, each with their own characteristic shape, size, color and seasonality. Along with the diverse external appearance of the fruit, they may vary in texture, taste, color and nutritional values. Fortunately, this doesn't have to be confusing for U.S. consumers because around 95% of avocados sold in domestic markets are the Hass variety, which has a well-established nutritional label. It is unclear how different the avocado varieties are because many of them do not have government-established Nutrition Facts panels at this time. To view the Hass Avocado nutrition label, click here.
