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Artichoke and Avocado Salad with Olive Oil Calories
A plant-based salad rich in fiber and monounsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Artichoke and Avocado Salad with Olive Oil (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 16.2 g of carbs, 4.1 g of protein, 21.1 g of fat and 8.6 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Artichoke and Avocado Salad with Olive Oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
16.2g
· 6% DV
Protein
4.1g
· 8% DV
Fat
21.1g
· 27% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 6% · Fat 70%
Artichoke and Avocado Salad with Olive Oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 21.1 g | 27% |
| Saturated fat | 2.97 g | 15% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 8.6 g | 31% |
| Protein | 4.1 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Artichoke and Avocado Salad with Olive Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 1 tablespoon (chopped) | 15 g | 22 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (shredded) | 110 g | 160 kcal |
| 1 serving (small) | 120 g | 174 kcal |
| 1 cup (chopped) | 150 g | 218 kcal |
| 1 piece (large) | 160 g | 232 kcal |
| 1 serving (large) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Artichoke and Avocado Salad with Olive Oil
How do you make artichoke and avocado salad with olive oil?
Cook fresh artichoke hearts until tender, then let them cool; add sliced avocado and dress with olive oil, lemon juice, salt, and pepper. Toss gently and serve promptly. Adding the avocado last helps it keep its shape and colour.
Can you use canned artichokes in artichoke and avocado salad with olive oil?
Yes, drained canned or jarred artichoke hearts work well and need no further cooking. Rinse them if they taste salty, and pat them dry so the dressing clings. If they come marinated, taste before adding extra salt or lemon.
How do you stop the avocado browning in artichoke and avocado salad with olive oil?
Cut the avocado just before serving and coat the pieces with lemon juice. The acidity slows browning, while covering the salad tightly and refrigerating it helps limit air exposure. For the freshest colour and texture, avoid leaving cut avocado in the salad for long.
Do you cook the artichokes for artichoke and avocado salad with olive oil?
Usually, yes: cooked artichoke hearts are tender and pair well with creamy avocado. Boil or steam fresh hearts until easily pierced, then cool them before assembling the salad. Very young artichokes can be eaten raw when thinly sliced, but they give a firmer, more pronounced bite.
What ingredients go in artichoke and avocado salad with olive oil?
The basic combination is artichoke hearts, ripe-but-firm avocado, olive oil, and lemon. Parsley, dill, or thinly sliced green onion can add freshness; chickpeas make it more substantial. Keep the seasoning simple so it does not overwhelm the artichokes.
Can you make artichoke and avocado salad with olive oil ahead of time?
You can cook the artichokes and mix the dressing ahead, but wait to cut and add the avocado until just before serving. Keep the prepared components covered in the refrigerator. Assemble gently at the end so the avocado stays fresh-looking and intact.
How long does artichoke and avocado salad with olive oil keep in the fridge?
It is best eaten the day it is made, especially once the avocado has been added. Refrigerate leftovers promptly in a covered container; the avocado may darken and soften by the next day. Discard salad that has been left out for an extended time.
What dressing works best for artichoke and avocado salad with olive oil?
A simple dressing of olive oil, lemon juice, salt, and black pepper suits the mild artichoke and creamy avocado. Add chopped herbs if you like. A sweet or heavy dressing can overpower the ingredients and make the salad feel less fresh.
What should you serve with artichoke and avocado salad with olive oil?
Serve it alongside grilled fish, chicken, or beans, or make it a fuller meal with chickpeas and whole-grain bread. It also works as a light starter before a Mediterranean-style main course, since its rich avocado texture pairs well with crisp, simply cooked foods.
Is artichoke and avocado salad with olive oil good for you?
Yes, it combines fiber from artichokes with mostly monounsaturated fats from avocado and olive oil. It can fit into a balanced meal as a side or light lunch. Add extra vegetables or chickpeas at home if you want more variety and substance.
Artichoke and Avocado Salad with Olive Oil Vitamins & Minerals
Vitamins
Folate
99µg · 25% DV
Vitamin K
25.2µg · 21% DV
Vitamin E
2.97mg · 20% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.29mg · 32% DV
Potassium ⭐
594mg · 17% DV
Manganese
0.4mg · 17% DV
Phosphorus
103mg · 15% DV
Sodium
63mg · 3% DV
Artichoke and Avocado Salad with Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke and Avocado Salad with Olive Oil
To burn the 261 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Artichoke and Avocado Salad with Olive Oil?
Artichoke and Avocado Salad with Olive Oil brings artichoke and avocado together in a vegetable-based salad. It is best thought of as a Mediterranean-style combination rather than a dish with one fixed regional origin. The artichoke has a mild, slightly earthy flavour, while avocado makes the salad soft and creamy. Serve it as a side or a light lunch, as people do in many parts of the Mediterranean and beyond; lemon and fresh herbs make natural companions.
It provides fibre and mostly plant-based fats from the avocado and olive oil. A 100 g portion has 4.8 g of fibre. For a lighter dressing, use the oil sparingly and let the lemon and herbs bring freshness.
How Nutritious Is Artichoke and Avocado Salad with Olive Oil?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Artichoke and Avocado Salad with Olive Oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Artichoke and Avocado Salad with Olive Oil Contain Allergens?
No known major allergens
Which Diets Is Artichoke and Avocado Salad with Olive Oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Artichoke and Avocado Salad with Olive Oil Fat Profile
SATURATED
2.97g
MONOUNSATURATED
14.76g
POLYUNSATURATED
2.79g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.