We love it, and we know you do too.


How do you enjoy this creamy, versatile fruit? On toast? On pizza or as guac? In salads, in smoothies, or in salad dressings? Even just as a fabulous side to any dish. We’ve even heard of avocado chocolate mousse! It can turn an average salad into a scrumptious meal.

Good fats and bad fats. I thought Avo was a healthy fat?

Avocadoes are LOADED (exactly 67% as you will see on our fat composition analysis) with monounsaturated fat. These fats work to lower blood cholesterol levels, blood triglyceride (fat) levels, and they have fantastic antioxidant and anti-inflammatory properties! One should aim to replace saturated fat in the diet with monounsaturated fat sources for maximum protection against cardiovascular diseases.

Avocadoes are 85% fat. Yes of course these are the healthy fats.


  • 1g fat = 9 calories (38 kilojoules)
  • 1g protein = 4 calories (17 kilojoules)
  • 1g carbs = 4 calories (17 kilojoules)

Moral of the story? Fat is energy dense! Even if it is the healthy kind. This means there is a lot of calories in a small volume of Avo.

1 average SMALL avocado is 245 calories.

That the equivalent of 2.6 slices of bread. That’s 2 and a half castle light beers or 3.8 eggs.

 Avo often accompanies meals that are already high in calories too. For example, an average margarita pizza is already around 960 calories. Top it with a small Avo, and we have added another 250 calories to the equation. Or we are adding guacamole to mince taco’s, or as a side to our bacon and egg.

Avo is extremely healthy to include in the diet, because of its monounsaturated fat content, and other health benefits.

Portion control is key; and a recommended fat portion of avocado is 1/8.

Enjoy this delicacy in moderation.