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Good fats can help improve intake of dietary fat without raising bad cholesterol levels.

NATURALLY
GOOD FATS

Over 75% of the fat in healthy avocados is “good fat.” The body needs some dietary fat to help with absorption of nutrients. Good fats can help improve intake of dietary fat without raising LDL (“bad”) cholesterol levels.

Avocados contain 11% of the daily value of fiber.

A GOOD SOURCE
OF FIBER

Avocados are a good source of fiber, with 11% of the Daily Value (DV). Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease.

Per 1/3 of a medium avocado.

250 GRAMS
OF POTASSIUM

Dietary potassium may lower blood pressure by blunting the adverse effects of sodium. Other possible benefits of an eating pattern rich in potassium include a reduced risk of developing kidney stones and decreased bone loss.

Vitamin E helps keep the immune system strong against viruses and bacteria.

6% OF THE DAILY
VALUE OF VITAMIN E

Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues and organs and that antioxidants are believed to play a role in certain conditions related to aging. The body also needs vitamin E to help keep the immune system strong against viruses and bacteria.

Vitamin C is essential for the growth
and repair of tissue all over the body.

4% OF THE DAILY
VALUE OF VITAMIN C

Vitamin C is an antioxidant that may contribute to healthy immune function and is essential for the growth and repair of tissue all over the body.

Avocados are low in saturated fat, and can 
be part of a heart-healthy diet and lifestyle.

HEART
HEALTHY

Fresh avocados can be part of a heart-healthy diet and lifestyle. They are low In saturated fat, and cholesterol-and sodium-free.

You’ve probably heard about good fats and bad fats.

Without getting too technical, bad fats are saturated fats and trans fats, which are best to reduce in your diet or avoid altogether. Good fats, on the other hand, are polyunsaturated and monounsaturated fats, which our bodies need to function. These good fats also help keep our skin healthy and improve our ability to absorb fat-soluble nutrients from other foods.

FPO ImageAvocado with Asparagus Avocado and egg sandwich

Good polyunsaturated fats can be found naturally in things like vegetable oil, fish and seeds. Good monounsaturated fats can be found naturally in olive oil, nuts and, yes you guessed it, AVOCADOS! In fact, Avocados are the only fruit with the good fats we need. Plus, they’re completely cholesterol free, sugar fee and sodium free. And that’s only the beginning.

  • Sodium
    Free
  • Cholesterol
    Free
  • Sugar
    Free

When you swap in good fats for bad fats, you’re well on your way to a healthier diet and a happier heart.

You love them. They love
you right back.

So simple yet so powerful, avocados are packed with plenty of nourishment.

Each serving — about one third of a medium-sized avocado — is loaded with a healthy variety of essential vitamins, minerals and phytonutrients, including vitamin E, vitamin C, folate, magnesium, potassium, iron and lutein. Avocados are also an good source of dietary fiber, a key ingredient for digestive health, weight management and lowering cholesterol. 

Having just one serving of avocado a day provides 12% of your recommended daily fiber intake. That’s one phenomenal fruit. All of these benefits lead to a healthier heart!

Healthy mealtimes.
Happy minds.

Getting your kids to eat healthy is a whole lot easier when they’re all for it.

Bright, tasty and totally smushable, Avocados are a great way to get extra nutrients and brain fuel into the bodies of your little ones, whatever age they may be. Especially before they’re born. As most moms-to-be are well aware, folate is an essential part of healthy brain development and can help prevent certain birth defects. What’s not as well known, is that one third of an avocado contains 10% of the recommended daily value of folate. That’s a healthy and tasty contribution to any pregnancy nutrition plan. 

Blended AvocadosKid's Avocado Box LunchKid's Avocado Lunch Tray

As one of the first fresh fruits babies can enjoy in their early months, avocados are an easy way to provide nutrient dense spoonfuls that will be eagerly gobbled up and not pushed back at you. In addition to the essential vitamins, minerals and phytonutrients in avocados, each 50 gram serving (1/3 of an avocado) has 6 grams of unsaturated fats, which contribute to healthy growth of the central nervous system and brain. Smart all around. Here are a few recipes to get your baby going.

Of course, the older the kids get, the more options there are. Whether it’s avocado spread on toast, or layered onto a cheese sandwich, or mixed into a chicken salad wrap, these versatile green wonders can be a welcome addition to any mealtime — for your kids and for you.

How to go avocado.

When you’ve got a few avocados handy, making healthy choices doesn’t need to be a chore. Check out these simple substitutions that can turn “so-so” meals into super good for you “go-to” meals that are quick and easy, morning, noon or night. 

Substitute bread for avocados for a delicious breakfast.

Substitute bread for avocados for a delicious breakfast.

Substitute butter for avocados for a tasty snacktime surprise.

Substitute butter for avocados for a tasty snacktime surprise.

Substitute cheese for sliced avocado for a great BBQ treat.

Substitute cheese for sliced avocado for a great BBQ treat.

Avocados Add Up

The following chart compares the nutritional value of avocados to various other creamy spread and dip options.

Serving Size Calories Total Fat (g) Sat. Fat (g) Cholesterol (mg) Sodium (mg)
Avocado 1/3 80 8 1 0 0
Butter 1 tbsp 100 12 7 30 90
Sour Cream 2 tbsp 45 4.5 3 10 10
Cheddar Cheese 1 oz.(1 slice) 110 9 5 30 180
Mayonnaise 1 tbsp 90 10 1.5 5 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.

Nutritional Chart

Avocados Nutritional Facts
Heart Shaped Avocados
The American Heart Association® takes the health and wellness of all Americans to heart. That’s why, more than 20 years ago, the American Heart Association® established the Heart-Check mark. It gives consumers an easy, reliable way to identify heart-healthy foods that can be part of a sensible eating plan. There are currently more than 800 Heart-Check certified products, including Avocados from Chile. This Heart-Check mark icon is the most widely recognized and trusted icon on packages. It helps millions of people like you across the country make healthier choices about what your family eats. To learn more about the Heart-Check mark and the qualifying nutritional requirements, visit www.heartcheck.org