"avocado nutrition"

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Avocado Serving Size Nutrition

Answer: One serving (1/3 of a medium avocado or 50g) has 80 calories.

This is one of the most common questions we receive from avocado lovers interested in avocado nutrition facts. Most people are surprised when they learn about avocado calories.

Avocado Calories

To put this in perspective, other foods commonly used as spreads and sandwich add-ons contain about twice as many calories per serving – mayonnaise has 100 calories (one tablespoon), butter has 100 calories (1 tablespoon) and Cheddar Cheese has 110 calories (one slice), to name a few.

California Avocados are a heart-healthy nutrient-dense choice because of the nutrition provided in those 80 calories.

For example, a serving provides “good” poly- and mono-unsaturated fats, which are a great substitution for foods rich in saturated fat.  According to the American Heart Association, mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fat, can help reduce blood cholesterol levels and decrease risk for heart disease. California Avocados also provide nearly 20 vitamins and minerals, and phytochemicals or beneficial plant compounds. And the good news is that avocados are also naturally sugar, cholesterol and sodium-free.

Simple Substitutions

To save calories, fat, saturated fat, sodium and cholesterol, try swapping California Avocados with other high-fat spreads and dips used on sandwiches and toast, or use blended avocado to create creamy dressings for salads, pasta and rice dishes. Have you ever tried baking with California Avocados? This is one of my favorite ways to replace fat in muffin and bread recipes, and in baked treats. Simply replace the fat in a recipe (from butter or shortening) with equal parts California Avocado for a delicious nutrition boost.

Check out the Smart Spreads and Dips chart to see exactly how California Avocados compare with other choices.

Emily Schiller

Emily Schiller is a registered dietitian who specializes in making nutrition information easy to understand and relevant to a variety of consumer and stakeholder audiences. As a Senior Community Manager, Nutrition &amp| Wellness at GolinHarris, she offers expertise in key areas including the development of healthcare professional outreach strategies, nutrition toolkits, presentations, strategic partnerships and media messaging. She also aptly tracks the latest in nutrition policy and scientific updates and translates the information to help her clients achieve business success. Emily is an active member of the Academy of Nutrition &amp| Dietetics and several of its subgroups including the Sports, Cardiovascular and Wellness Nutrition| Weight Management| and Dietitians in Business and Communications Dietetic Practice Groups. Emily completed her undergraduate degree in nutritional sciences at The Pennsylvania State University and completed a dietetic internship with an emphasis in community nutrition at Loyola University, Chicago.

Emily is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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