Egg Nutrition Center Blog

“What’s For Dinner?” Wednesday: What Eggs And Avocados Have In Common

Baked eggs in avocado

This week’s recipe pairs eggs with a trendy fruit, the avocado (indeed- it’s a fruit, not a vegetable). Avocados, also known as “alligator pears” due to their pear shape and bumpy, green skin, have gained much popularity the past several years. Grocery stores, restaurants and food manufacturers are all embracing the healthy benefits of avocados, which are frequently offered as a side of guacamole or a sandwich topping, but also go well with eggs.

Avocados are touted for their high content of heart healthy monounsaturated fatty acids (MUFAs), but what many health professionals may be surprised to learn is that approximately 23% of egg’s calories are from MUFAs. According to the American Heart Association, when replacing saturated fats in the diet, “monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke.”

Interestingly, foods high in MUFAs, such as eggs and avocados, are typically sources of vitamin E as well, a powerful antioxidant which may help prevent or slow chronic diseases by reducing damage from free radicals. Vitamin E can be found in egg yolks along with many other beneficial nutrients.

Enjoy this week’s recipe, Tomato and Avocado Egg Salad, a delicious meal which delivers 9g of monounsaturated fat and 10% Daily Value of vitamin E per serving and is also an excellent source of fiber, folate and choline.

2 avocados, chopped
1 cup chopped tomato
½ cup chopped red onion
¼ cup chopped fresh parsley OR cilantro
Spinach OR lettuce leaves

2 Tbsp. mayonnaise
2 Tbsp. sour cream
1 Tbsp. fresh lemon juice
½ tsp. salt
¼ tsp. hot pepper sauce

MIX dressing ingredients in small bowl. RESERVE and refrigerate 6 center slices from eggs for garnish. CHOP remaining eggs. COMBINE chopped eggs, avocados, tomato, onion and parsley in large bowl; toss gently to mix. ADD dressing; stir gently just until ingredients are evenly coated with dressing. REFRIGERATE at least 1 hour to blend flavors. SERVE on spinach leaves, garnished with reserved egg slices.

Nutrition Information:
Calories: 218, total fat: 17g, saturated fat: 4g, polyunsaturated fat: 3g, monounsaturated fat: 9g, cholesterol: 189mg, sodium: 316mg, carbohydrates: 10g, dietary fiber: 5g, protein: 8g, vitamin A: 867.9IU, vitamin D: 41.8IU, vitamin E: 3.2IU, folate: 89.6mcg, calcium: 51.0mg, iron: 1.5mg, choline: 139.8mg

Author: Anna Shlachter MS, RDN, LDN