Hass Avocado Spread Comparison

Spread on Nutrition with Hass AvocadosWoman 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 AvocadoButter,
Without Salt
Sour Cream, Cultured

Margarine, Regular

Cheddar CheeseMayonnaise, Regular
Serving Size30 grams1 Tbsp.30 grams1 Tbsp30 grams2 Tbsp.
Calories5010060100120100
Total Fat (g)4.5126111011
Sat Fat (g)0.573.52.562
Cholesterol (mg)030150305
Sodium (mg)001513519095




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.