Mayo Clinic Health Library

Recipe: Avocado dip

Updated: 05-01-2013

Dietitian's tip: Avocado, also known as the alligator pear, is high in monounsaturated fat and a good source of lutein, an antioxidant that may protect vision. This mixture is a great dressing for mixed green salads and is a good topping for fish or chicken.


Serves: 4

  • 1/2 cup fat-free sour cream
  • 2 teaspoons chopped onion
  • 1/8 teaspoon hot sauce
  • 1 ripe avocado, peeled, pitted and mashed


In a small bowl, combine sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with baked tortilla chips or sliced vegetables.

Nutritional Analysis per serving
  • Calories: 85
  • Total carbohydrate: 8 g
  • Cholesterol: 3 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 3 g
  • Protein: 2 g
  • Saturated fat: 1 g
  • Sodium: 51 mg
  • Sugars: 0 g
  • Total fat: 5 g
  • Trans fat: 0 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings