Although 322 calories appears to be hefty, the avocado tends to be a very strong fruit - so a little goes a long way. Create a lower calorie dip by adding light sour cream, a bit of picante and a sprinkle or two of ground chili powder, salt and ground cumin. When whipped and blended, the end result is a nice-sized bowl of tasty dip.

Avocado - California & Florida	Unit Measures	1 Medium Avocado
Ash	g	3.18
Calcium, Ca	mg	24
Calories	kcal	322
Carbohydrate	g	17.15
Carotene, alpha	mcg	82
Carotene, beta	mcg	161
Cholesterol	mg	0
Copper, Cu	mg	0.382
Cryptoxanthin, beta	mcg	109
Fatty acids, total monounsaturated	g	19.696
Fatty acids, total polyunsaturated	g	3.650
Fatty acids, total saturated	g	4.273
Fiber, total dietary	g	13.5
Folate, food	mcg	163
Folate, total	mcg	163
Folic acid	mcg	0
Fructose	g	0.24
Galactose	g	0.20
Glucose (dextrose)	g	0.74
Iron, Fe	mg	1.11
Lactose	g	0.00
Magnesium, Mg	mg	58
Maltose	g	0.00
Manganese, Mn	mg	0.285
Niacin	mg	3.493
Pantothenic acid	mg	2.792
Phosphorus, P	mg	105
Potassium, K	mg	975
Protein	g	4.02
Retinol	mcg	0
Riboflavin	mg	0.261
Selenium, Se	mcg	0.8
Sodium, Na	mg	14
Starch	g	0.22
Sucrose	g	0.12
Sugars, total	g	1.33
Thiamin	mg	0.135
Total Fat	g	29.47
Vitamin A, IU	IU	293
Vitamin A, RAE	mcg_RAE	14
Vitamin B-6	mg	0.517
Vitamin C, total ascorbic acid	mg	20.1
Vitamin E (alpha-tocopherol)	mg	4.16
Vitamin E, added	mg	0.00
Vitamin K (phylloquinone)	mcg	42.2
Water	g	147.19
Zinc, Zn	mg	1.29

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