Packed full of goodness and nutrition.

Naturally amazing nutrition.

One of the world’s most popular superfoods, avocados are a powerhouse of vitamins, minerals, fiber and good fats. See all the goodness Avocados from Chile bring to the table, or anywhere else for that matter. All nutrition information is based on a 50g serving of avocado, which is roughly 1/3 of an avocado.

6g of Naturally Good Fats

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

A Good Source of Fiber

11% of the daily value of fiber.

250g of Potassium

Dietary potassium may lower blood pressure by blunting the adverse effects of sodium.

6g of Naturally Good Fats

6g of 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.

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.

250g of Potassium

250g 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.

6% Daily Value of Vitamin E

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

4% Daily Value of Vitamin C

Vitamin C 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.

6% Daily Value of Vitamin E

Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals, which can harm cells, tissues and organs. The body also needs vitamin E to help keep the immune system strong against viruses and bacteria.

4% Daily Value of Vitamin C

4% 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.

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

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.

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.

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.

Your kids will love these. You’ll love them too.

See all Recipes

Avocado it instead.

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 nourishing “go-to” meals that are quick and easy, morning, noon or night.

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For a delicious breakfast, substitute avocados for bread.

For a tasty snack-time surprise, substitute avocados for butter.

For a great BBQ treat, substitute sliced avocados for cheese.

For dips and spreads, they’re on top.

The following chart compares the nutritional value of avocados to other creamy spreads and dips.

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
Nutrition Fact Table
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.

Learn more about Our Avocados.