Nutrient Dense

Nutrient Dense

Avocados are full of nutrients that make up a well-balanced diet. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice. Besides being full of goodness on their own, avocados can function as "nutrient boosters" because of their fat content, so avocados can actually improve the body's ability to absorb fat-soluble nutrients from other foods. Over 75% of the fat in avocados is unsaturated (monounsaturated and polyunsaturated fats), making them a great substitute for foods high in saturated fat.

Good health

The American Heart Association recommends a diet low in saturated and trans fat. The majority of the fat in avocados is in the form of monounsaturated fat, the same kind of fat contained in olive oil. Avocados are a fruit offering a creamy consistency and nutty, buttery flavor. As well, avocados contain 2 grams of fiber, vitamins and minerals. Replacing saturated and trans fats with monounsaturated fats can help lower "bad" cholesterol levels. Avocados from Chile are a good addition to any meal or snack.

Sodium and Cholesterol Free

Sodium and Cholesterol Free

As a healthy individual you think about controlling your intake of sodium, avoiding trans fats and making sure that the cholesterol in your body is the ‘good’ kind. These are things you really don’t have to think about when you add avocados to the menu, because avocados are sodium, trans fat and cholesterol free. Avocados have nearly 20 vitamins and minerals that are complimentary to your diet and compared to other fruits, avocados have far less sugar since they contain less than 1 g of sugar per serving.

Lighten Up

It’s ok to make avocados a part of your weight management program. A 1 oz. serving of avocado contains 50 calories and comes loaded with nutrients.

75% of the fat in an avocado is unsaturated and makes this delicious fruit the perfect complement to a healthy weight management program that includes the good fats and nutrients in fresh fruits and vegetables, while at the same time adding indulgent texture and taste.

Because exercise is part of most good weight management plans, you want to be conscious of electrolytes lost through sweat as you work out. Potassium is an electrolyte that helps build muscle, and avocados have it! Good news: avocados contain 150 mg of potassium per 1 oz. serving, plus 8% of your daily value of fiber and 3.5 grams of naturally good fats to help you keep up your energy.

Avocados and Kids

Avocados and Kids

With its smooth and creamy consistency, avocados are often one of the first fresh fruits a baby can enjoy. Introducing nutrient-dense, delicious fruits in the early months of life helps ensuring life-long healthy eating habits.

By the time they’re old enough to start school, avocados in the lunchbox or at the dinner table add an enjoyable color, texture and flavor to mealtime for kids. An ounce of avocado added to a cheese sandwich or mixed into a chicken salad wrap adds important nutrients to your grade-schooler’s midday break, including 8% of the recommended Daily Value (DV) for fiber, 6% DV for folate, 4% DV for potassium and vitamin E AND 2% DV for iron in a 1 oz. serving.

A serving of avocado also contains 81 micrograms of the carotenoid lutein and 19 micrograms of beta-carotene. Per serving, avocados have 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain. For children of any age, avocados are a class act.

Avocados add up

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

Butter Sour
2 Tbsp./1 oz.
(2-3 thin slices)
1 Tbsp. 2 Tbsp. 1 oz.
(1 slice)
1 Tbsp.
Calories 50 100 45 110 90
Total Fat (g) 4.5 12 4.5 9 10
Sat. Fat (g) 0.5 7 3 5 1.5
CHOLESTEROL (mg) 0 30 10 30 5
SODIUM (mg) 0 90 10 180 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.

Game On

An active body uses a lot of fuel. Whether you’re a serious athlete or just like to get some exercise now and then, you need to be conscious of what you eat to make sure that you’re not running on empty. You are what you eat. If you want be a powerhouse on the playing field, put a powerhouse on your dinner plate with Avocados from Chile.

Nutrition Chart