Hass Avocado Spread Comparison

Spread on Nutrition with Hass AvocadosWoman eating avocado sandwich

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

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 AvocadoButterSour Cream


Cheddar CheeseMayonnaise, Regular
Serving Size2 Tbsp./1 oz. ( 2-3 thin slices)1 Tbsp.2 Tbsp.1 Tbsp1 oz. (1 slice)1 Tbsp.
Total Fat (g)4.5124.511910
Sat Fat (g)0.573251.5
Cholesterol (mg)030100305
Sodium (mg)090109518090

Avocado on toastReference: USDA National Nutrient Database for Standard Reference, Release 26 (2013). 
* Nutritional values are for the item listed only; not as consumed with other foods or ingredients.