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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 Da
tabase 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.
