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Hass Avocado Spread Comparison

Spread on Nutrition with Hass Avocados

Woman eating avocado sandwich
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


Avocado on toast



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.