1 serving (30 grams) contains 50 calories, 0.5 grams of protein, 4.5 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
393.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.4 g | 45% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 590.6 mg | 25% | |
| Total Carbohydrates | 15.7 g | 5% | |
| Dietary Fiber | 11.8 g | 42% | |
| Sugars | 0 g | ||
| protein | 3.9 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 39.4 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 1181.1 mg | 25% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Avocado spread
Avocado spread is a creamy, nutrient-rich condiment made primarily from mashed avocados, often enhanced with ingredients like lime juice, salt, and spices. Originating from Central and South American cuisines, it has gained global popularity for its smooth texture and versatility in dishes ranging from sandwiches to dips. Nutritionally, avocado spread is packed with healthy monounsaturated fats, dietary fiber, and micronutrients like potassium, vitamin K, and vitamin E. Additionally, it is low in carbohydrates and free of cholesterol, making it a heart-friendly option for many diets.
Health Benefits
- Supports heart health due to the high content of monounsaturated fats, which can help reduce LDL cholesterol levels.
- Rich in potassium, a nutrient vital for maintaining healthy blood pressure levels and electrolyte balance.
- Contains vitamin E, a powerful antioxidant that supports skin health and protects cells from oxidative stress.
- High in dietary fiber, aiding digestion and promoting a healthy gut microbiome.
- Provides lutein and zeaxanthin, antioxidants that are beneficial for eye health and help prevent macular degeneration.
Dietary Considerations
Selection and Storage
Store avocado spread in an airtight container in the refrigerator, ideally with a layer of lime or lemon juice to prevent browning. Consume within 2-3 days for optimal freshness.
Common Questions About Avocado spread Nutrition
What are the nutritional benefits of avocado spread?
Avocado spread is rich in healthy monounsaturated fats, providing about 160 calories, 15 grams of fat, 2 grams of protein, and 9 grams of carbohydrates (7 grams from fiber) per 100 grams. It's also loaded with vitamins like vitamin K, vitamin E, and potassium, making it a nutrient-dense option.
Is avocado spread suitable for a keto diet?
Yes, avocado spread is keto-friendly due to its high healthy fat content and low net carbs (about 2 grams of net carbs per 100 grams). It is an excellent option for those following a ketogenic diet to help maintain ketosis.
What are the health benefits of avocado spread?
Avocado spread may help support heart health due to its high monounsaturated fat content and potassium, which can lower blood pressure. It is also rich in lutein, an antioxidant beneficial for eye health, and its fiber content supports digestion. However, portion control is advised due to its calorie density.
What is the recommended serving size for avocado spread?
A typical serving size for avocado spread is about 2 tablespoons (approximately 30 grams), which contains around 50 calories, 4.5 grams of fat, 1 gram of protein, and 1 gram of net carbs. This serving size offers a balance between enjoying its nutritional benefits and managing calorie intake.
How does avocado spread compare to butter or mayonnaise?
Avocado spread is a healthier alternative to butter or mayonnaise. While butter and mayonnaise are high in saturated fats, avocado spread provides heart-healthy unsaturated fats and additional nutrients like fiber, potassium, and vitamins. This makes it a nutrient-rich option for spreads, dips, or dressings.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Nutritional Benefits of AvocadosHarvard T.H. Chan School of Public HealthProvides an overview of the nutritional profile and health benefits of avocados, a foundational ingredient in avocado spread.
- Avocado consumption and its associations with better diet quality and nutrient intake in US adultsNutrients JournalPeer-reviewed study highlighting nutritional benefits and potential health outcomes from regular avocado consumption.
- Dietary Guidelines for Americans, 2020-2025: Vegetables and Healthy FatsU.S. Department of Health and Human ServicesGuidelines referencing avocados as part of healthy fats and their role in a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
