Let’s be honest: Chips and guacamole may be at the bottom of your list for that thing called “portion control”—but you can find relief in knowing you’re getting a load of nutrients and health benefits while you’re digging into that bowl of green deliciousness.

What, exactly, will this fleshy fruit do for you?

  • Avocados serve up a variety of vitamins—a whopping 20 to be exact.
  • They’re also an excellent source of healthy fats (monounsaturated and omega-3s), which help the body absorb fat-soluble vitamins (like A, D, E) and carotenoids, a type of antioxidant.
  • Avocados contain phytosterols, too, which have anti-inflammatory properties and help keep cholesterol levels and heart disease risk in check.
  • One quarter of an avocado only has about 80 calories and 7g of fat, but very little saturated fat—so that fat’s wholly to your body’s benefit.

Your Sunday football snacking experience just got exponentially better, huh? Well, we’ve got some other ways to work avocado into your diet too. Warning: Delicious ideas ahead.