Hass Avocado Spread Comparison

Spread on Nutrition with Hass Avocados

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 Avocado Butter Sour Cream

Margarine

Cheddar Cheese Mayonnaise, Regular
Serving Size 2 Tbsp./1 oz. ( 2-3 thin slices) 1 Tbsp. 2 Tbsp. 1 Tbsp 1 oz. (1 slice) 1 Tbsp.
Calories 50 100 45 100 110 90
Total Fat (g) 4.5 12 4.5 11 9 10
Sat Fat (g) 0.5 7 3 2 5 1.5
Cholesterol (mg) 0 30 10 0 30 5
Sodium (mg) 0 90 10 95 180 90

Spread and Dip Nutritional Comparison

Fresh Avocado

Serving Size: 2 Tbsp./1 oz. ( 2-3 thin slices)
Calories: 50
Total Fat (g): 4.5
Sat Fat (g): 0.5
Cholesterol (mg): 0
Sodium (mg): 0
 

Butter

Serving Size: 1 Tbsp.
Calories: 100
Total Fat (g): 12
Sat Fat (g): 7
Cholesterol (mg): 30
Sodium (mg): 90
 

Sour Cream

Serving Size: 2 Tbsp.
Calories: 45
Total Fat (g): 4.5
Sat Fat (g): 3
Cholesterol (mg): 10
Sodium (mg): 0
 

Margarine

Serving Size: 1 Tbsp.
Calories: 100
Total Fat (g): 11
Sat Fat (g): 2
Cholesterol (mg): 0
Sodium (mg): 95
 

Cheddar Cheese

Serving Size: 1 oz. (1 slice)
Calories: 110
Total Fat (g): 9
Sat Fat (g): 5
Cholesterol (mg): 30
Sodium (mg): 180
 

Mayonnaise, Regular

Serving Size: 1 Tbsp.
Calories: 90
Total Fat (g): 10
Sat Fat (g): 1.5
Cholesterol (mg): 35
Sodium (mg): 90
 

Reference: 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.