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Avocado Cheese Sauce Calories
Creamy sauce made with avocado and cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Avocado Cheese Sauce (30 g) has 57 calories. That works out to 190 calories per 100 g. It contains 1.8 g of carbs, 1.6 g of protein, 4.9 g of fat and 1 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Avocado Cheese Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
57
KCAL / 30G
Carbs
1.8g
· 1% DV
Protein
1.6g
· 3% DV
Fat
4.9g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 11% · Fat 77%
Avocado Cheese Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 1.6 g | 3% |
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 2 Tablespoons of Avocado Cheese Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 57 kcal |
| 1 tablespoon (small) | 15 g | 29 kcal |
| 1 piece (small) | 25 g | 48 kcal |
| 1 ounce (medium) | 28 g | 53 kcal |
| 1 serving (medium) | 40 g | 76 kcal |
| 3 tablespoon (large) | 45 g | 86 kcal |
| 100 g | 100 g | 190 kcal |
| 1 pack (large) | 100 g | 190 kcal |
| 1 cup (large) | 120 g | 228 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Avocado Cheese Sauce
How do you make avocado cheese sauce?
Blend ripe avocado with grated or melted cheese until smooth to make avocado cheese sauce. Add a little milk or water if it is too thick, and season with lemon juice, salt, or pepper to taste.
What can you serve with avocado cheese sauce?
Avocado cheese sauce works well with tortilla chips, tacos, burritos, and roasted vegetables. You can also spoon it over baked potatoes or grilled chicken, or serve it as a dip with crackers and crunchy vegetables.
Can you heat avocado cheese sauce?
Yes, avocado cheese sauce can be served warm, but heat it gently over low heat while stirring. Avoid boiling it, because the cheese may separate and the avocado can develop a less fresh, bitter taste.
How do you keep avocado cheese sauce from turning brown?
Add lemon or lime juice and press food wrap directly onto the surface to slow browning. Avocado darkens when exposed to air, so keep avocado cheese sauce covered and serve it soon after making it.
Which cheese is best for avocado cheese sauce?
Cheddar gives avocado cheese sauce a pronounced, savory flavor, while Monterey Jack or mozzarella melts into a milder, smoother sauce. Use a cheese that melts well, and grate it yourself for an even texture.
How long does avocado cheese sauce last in the fridge?
Store avocado cheese sauce in an airtight container in the refrigerator and use it promptly. Its color and texture can deteriorate as the avocado is exposed to air, so discard it if it develops an unusual smell or appearance.
Can you freeze avocado cheese sauce?
You can freeze avocado cheese sauce, but thawing may leave it watery or grainy because both avocado and melted cheese can change texture. For the smoothest result, make it fresh; if frozen, thaw it in the refrigerator and stir well.
Can avocado cheese sauce be used on pasta?
Yes, avocado cheese sauce makes a creamy pasta topping. Loosen it with a splash of pasta water, then stir it through just before serving; prolonged high heat can dull the avocado flavor and cause the cheese to separate.
What cheese melts smoothly in avocado cheese sauce?
Monterey Jack, young cheddar, and mozzarella generally melt smoothly in avocado cheese sauce. Grate the cheese before adding it and melt it over gentle heat; very aged or crumbly cheeses are more likely to make the sauce grainy.
Can avocado cheese sauce be used as a burger topping?
Yes, avocado cheese sauce can replace a slice of cheese or mayonnaise on a burger. Spread a thin layer on the bun or spoon it over the patty just before serving so the sauce stays creamy rather than soaking into the bread.
Avocado Cheese Sauce Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
Vitamin E
0.63mg · 4% DV
B5
0.21mg · 4% DV
Folate
16.5µg · 4% DV
Minerals
Sodium
96mg · 4% DV
Copper
0.04mg · 4% DV
Phosphorus
26mg · 4% DV
Calcium
36mg · 4% DV
Potassium ⭐
102mg · 3% DV
Avocado Cheese Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado Cheese Sauce
To burn the 57 calories in 2 tablespoon (medium) (30 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 Avocado Cheese Sauce?
Avocado Cheese Sauce is a smooth, creamy blend of ripe avocado and cheese. It is a contemporary sauce rather than a dish tied to one traditional cuisine, and the cheese gives the mild avocado a savoury, richer flavour. Depending on the recipe, it may be thick enough to spread or loose enough to drizzle.
Use it as a dip for vegetables or tortilla chips, spoon it over roasted potatoes or grilled vegetables, or spread a little in a sandwich or wrap. It is rich in fat, with some fibre from the avocado and protein from the cheese, so a small serving can add plenty of flavour. A squeeze of lemon and fresh herbs makes it taste brighter.
How Nutritious Is Avocado Cheese Sauce?
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 Avocado Cheese Sauce Processed?
NOVA 3
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 Avocado Cheese Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Avocado Cheese Sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Avocado Cheese Sauce Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.58g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.