Spread on Nutrition with Fresh Avocados

Spread on Nutrition with Fresh 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 50g serving of fresh avocados contain 0mg of cholesterol, 0mg of sodium, 1g 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 & Dip Nutritional Comparison

FRESH AVOCADO

Serving Size: 50g
Calories: 80
Total Fat: 8g
Sat Fat: 1g
Cholesterol: 0mg
Sodium: 0mg

BUTTER

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

SOUR CREAM

Serving Size: 2 Tbps
Calories: 45
Total Fat: 4.5g
Sat Fat: 3g
Cholesterol: 10mg
Sodium: 0mg

MARGARINE

Serving Size: 1 Tbps
Calories: 100
Total Fat: 11g
Sat Fat: 2g
Cholesterol: 0mg
Sodium: 95mg

CHEDDAR CHEESE

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

REGULAR MAYONNAISE

Serving Size: 1 Tbps
Calories: 90
Total Fat: 10g
Sat Fat: 1.5g
Cholesterol: 35mg
Sodium: 90mg

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.