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Healthy recipes > cooking & nutrition tips >
Avocado: The Friendly Fat
Take Control of Your Portions
Portion Control
- One medium avocado has 21 grams of fat and about 227 calories. While avocados have monounsaturated, or good, fat, you shouldn’t ignore the caloric and fat values of avocado if you are trying to lose weight or if you need to watch your calories closely to maintain a healthy weight.
- One fat exchange is 45 calories, which is a fifth of an avocado, two or three thin avocado slices, or 2 tablespoons of mashed avocado.
- To avoid overindulging in guacamole and chips, spoon out or measure a portion in advance. Then dip chips lightly in your portion and stop when it’s gone. A 1⁄4-cup portion would be approximately two fat servings, or 90 calories.
Serving Size:
- 2–3 thin slices
- 1/5 of whole avocado
- 2 tablespoons
Recipes:
Blackened Chicken with Avocado Salsa
Avocado Soup
Grilled Avocados
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