Avocado Nutrition

Avocados from Mexico provide a delicioso way to elevate go-to dishes into a nutritious meal. Add a bright bite, plus good fats and nutrients without any cholesterol.

Avocados From Mexico provide a delicioso way to elevate go-to dishes into a nutritious meal. Add a bright bite, plus good fats and nutrients without any cholesterol.

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Nutrition Facts

Avocados are called a superfood for good reason: they’re like the comic book heros of fruits! Avocados contribute unsaturated “good” fats, and good fats can help the body absorb fat-soluble nutrients Vitamins A, D, K, and E. Healthy avocados contain 6 g of naturally good fat per serving – one-third of a medium avocado. Good fats help the body absorb fat-soluble nutrients without raising LDL (“bad”) cholesterol levels when eaten as part of a healthy diet.

AVOCADO HEALTH BENEFITS

More than 75 percent of the fat in avocados is considered “good” fat, with 5 grams per 50-ounce serving coming from monounsaturated fat and 1 gram from polyunsaturated fat. Avocados also contain 80 calories per serving and are free of cholesterol and sodium. Avocados are virtually the only healthy fruit with good fats and are a delicious way to help people meet the Dietary Guidelines for Americans’ recommendations to shift from eating saturated fat to good fats.

  • 80

    Calories Per Serving

  • 20

    Vitamins and Minerals

  • 0

    Grams Cholesteral

  • 0

    Milligrams Sodium

  • 0

    Grams Sugar

  • Still not convinced avocados should be a part of your daily diet? Consider this:

  • Avocados contain 20 vitamins and minerals and include beneficial plant compounds that can enhance the nutrient quality of one’s diet.

  • Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats do not raise LDL “bad” cholesterol levels. Healthy avocados contain 6 g of naturally good fat per 50 g serving, one-third of a medium avocado.

SWAPPING FOR AVOS

The next time you reach for a stick of butter or jar of mayonnaise, consider reaching into a fruit bowl for an avocado instead. Whether using it for baking in lieu of butter or as a creamy dressing for a sandwich, avocados can provide an excellent (and delicious) way to reduce your intake of calories, fat, saturated fat, sodium and cholesterol.
1/3 of a medium avocado (50g)
80 Calories
8 (g) Total Fat
1 (g) Saturated Fat
0 (mg) Cholesterol
0 (mg) Sodium
1 Tbsp.
100 12 7 30 90
2 Tbsp.
45 4.5 3 10 10
1 Tbsp.
100 11 2 0 95
1 oz (1 slice)
110 9 5 30 180
1 Tbsp.
90 10 1.5 5 90
Reference: USDA National Nutrient Database for Standard Reference, Release 28 (2015)