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Avocado chickpea spread Calories
A creamy plant-based spread rich in fiber, plant protein, and monounsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Avocado chickpea spread (30 g) has 45 calories. That works out to 150 calories per 100 g. It contains 4.2 g of carbs, 1.6 g of protein, 2.4 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Avocado chickpea spread Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
45
KCAL / 30G
Carbs
4.2g
· 2% DV
Protein
1.6g
· 3% DV
Fat
2.4g
· 3% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 14% · Fat 48%
Avocado chickpea spread nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1.6 g | 6% |
| 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 chickpea spread?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 45 kcal |
| 1 teaspoon (small) | 5 g | 8 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 3 tablespoon (large) | 45 g | 68 kcal |
| 1 serving (medium) | 50 g | 75 kcal |
| 0.25 cup (quarter) | 60 g | 90 kcal |
| 100 g | 100 g | 150 kcal |
| ½ cup (half) | 120 g | 180 kcal |
| 1 cup (whole) | 240 g | 360 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Avocado chickpea spread
How do you make avocado chickpea spread?
Avocado chickpea spread is made by blending chickpeas with ripe avocado, lemon juice, garlic and olive oil. Blend until creamy, adding a little water only if needed. Taste before serving and adjust the lemon, salt or garlic to suit your preference.
What is the difference between avocado chickpea spread and hummus?
Avocado chickpea spread includes avocado as a main ingredient, while traditional hummus is centered on chickpeas and tahini. Avocado gives this spread a greener color and softer, creamier texture, with a mild flavor distinct from the sesame-rich taste of hummus.
How do you keep avocado chickpea spread from turning brown?
To slow browning, mix lemon juice into avocado chickpea spread and press food wrap directly onto its surface before covering the container. The avocado darkens when exposed to air, so refrigerate it promptly and avoid leaving the spread uncovered.
How long does avocado chickpea spread last in the fridge?
Avocado chickpea spread generally keeps for about 2–3 days in a clean, airtight container in the refrigerator. Its color and texture may change as it sits; discard it if you notice mold, an unpleasant smell or other clear signs of spoilage.
Can you freeze avocado chickpea spread?
Yes, avocado chickpea spread can be frozen, but thawing may make its texture less smooth and its color darker. Freeze it in small airtight portions, thaw it in the refrigerator, and stir thoroughly before serving.
What can you serve with avocado chickpea spread?
Serve avocado chickpea spread with pita, crackers, toast or sliced vegetables such as carrots and cucumbers. It also works as a sandwich filling or a creamy layer in a vegetable wrap, so it can be used beyond a standard dip platter.
Can you make avocado chickpea spread without tahini?
Yes, avocado chickpea spread can be made without tahini. Avocado already gives it a creamy texture, so you can leave tahini out entirely or add a little olive oil for richness; lemon and garlic help keep the flavor balanced.
Is avocado chickpea spread good for weight loss?
Avocado chickpea spread can fit into a weight-loss eating pattern, and its fiber and plant protein may make a meal or snack more filling. Spread a moderate amount on toast or pair it with vegetables rather than treating it as an unlimited dip.
Can you use canned chickpeas in avocado chickpea spread?
Yes, canned chickpeas work well in avocado chickpea spread. Drain and rinse them first to remove the packing liquid and excess surface salt, then blend them with the avocado and seasonings. Cooked dried chickpeas are another suitable option.
Why is my avocado chickpea spread bitter?
Avocado chickpea spread can taste bitter if the avocado is underripe or if too much raw garlic or olive oil is used. Choose a ripe avocado and adjust strong ingredients gradually; a little extra lemon juice can brighten the flavor.
Avocado chickpea spread Vitamins & Minerals
Vitamins
Folate
25.5µg · 6% DV
B6
0.08mg · 5% DV
B5
0.17mg · 3% DV
Vitamin E
0.49mg · 3% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.14mg · 6% DV
Phosphorus
32mg · 5% DV
Zinc
0.32mg · 3% DV
Potassium ⭐
96mg · 3% DV
Sodium
2.1mg · 0% DV
Avocado chickpea spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado chickpea spread
To burn the 45 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 chickpea spread?
Avocado chickpea spread combines mashed chickpeas with ripe avocado; it is a contemporary plant-based spread rather than a dish with one established regional origin. Lemon, garlic, olive oil and herbs are common additions, and the texture can be smooth or left a little chunky.
Its mild, creamy flavour works on toast or sandwiches, as a dip for raw vegetables, or alongside salads and mezze-style plates. In Turkey it can also be served at breakfast or with tea. It offers fibre and plant protein, with 5.3 g of fibre per 100 g. For a brighter, lighter-tasting version, add extra lemon and herbs and go easy on the oil.
How Nutritious Is Avocado chickpea spread?
Nutrient density
High
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 chickpea spread 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 Avocado chickpea spread Contain Allergens?
No known major allergens
Which Diets Is Avocado chickpea spread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Avocado chickpea spread Fat Profile
SATURATED
0.35g
MONOUNSATURATED
1.52g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.