Hass Avocado Spread Comparison

Spread on Nutrition with Hass Avocados

Want to reduce your cholesterol intake? Try fresh avocado on sandwiches and toast or substitute as a spread in place of many other popular foods to reduce your intake of cholesterol, calories, fat, saturated fat, and sodium.

Looking for a twist on spreads and dips? A 1-ounce serving of fresh avocados contain 0mg of cholesterol, 0mg of sodium, 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.