Avocado Salad Nutrition

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Salad may already be your go-to way to boost nutrients and to eat healthier but did you know that your favorite salads could be made better with avocados?

Salads are actually one of the top ways Americans enjoy avocados – outside of guacamole of course. Fresh and easy to make, salads are a versatile dish in themselves.

When building your salad consider ingredients that will add nutrient value. Add fresh herbs, fruits and vegetables, and dressings that are low in saturated and trans “bad” fats. Avocados as an ingredient are nutrient-dense, add naturally good fat (6 g), Vitamin E (1 mg), folate (45 mcg), fiber (3 g) and potassium (250 mg) among other vitamins and minerals per 50g serving.

Salad recipes including avocado

Avocado Recipes

Simple Avocado Salad with Lime Vinaigrette

Ingredients include: black beans, cherry tomatoes, garbanzo beans, yellow corn, sunflower seeds, mixed greens and avocado. Below is a comparison of the recipe with and without avocado to show how including avocado can change the nutrition of this recipe.

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Simple Avocado Salad with Lime Vinaigrette:
Before and After


Benefits of adding avocado to the above recipe:

  • 71% Increase in Good Fats & Folate
  • Doubled Potassium & Vitamin E
  • 62.5% Increase in Fiber
  • Still Cholesterol-free



Nutritional Analysis for Simple Salad with Lime Vinaigrette Recipe

Salad prepared as directed
without avocado:

Nutrition Information Per Serving: Calories 330; Total Fat 20 g (Sat 2.5 g, Trans 0 g, Poly 1.5 g, Mono 11 g); Cholesterol 0 mg; Sodium 240 mg; Potassium 375 mg; Total Carbohydrates 31 g; Dietary Fiber 8 g; Total Sugars 3 g; Protein 10 g; Vitamin A 324 IU; Vitamin C 13 mg; Calcium 44 mg; Iron 2 mg; Vitamin D 0 IU; Folate 84 mcg; Omega 3 Fatty Acid 0.2 g.

% Daily Value*: Vitamin A 6%; Vitamin C 20%; Calcium 4%;Iron 15%; Vitamin E 6%;

Salad prepared as directed
including avocado:

Nutrition Information Per Serving: Calories 460; Total Fat 31 g (Sat 4 g, Trans 0 g, Poly 2.9 g, Mono 18.5 g); Cholesterol 0 mg; Sodium 240 mg; Potassium 750 mg; Total Carbohydrates 39 g; Dietary Fiber 13 g; Total Sugars 3 g; Protein 10 g; Vitamin A 324 IU; Vitamin C 19 mg; Calcium 44 mg; Iron 3 mg; Vitamin D 0 IU; Folate 144 mcg; Omega 3 Fatty Acid 0.2 g.

% Daily Value*: Vitamin A 6%; Vitamin C 30%; Calcium 4%; Iron 20%; Vitamin E 13%;