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Avocado, curd cheese and green olive sauce Calories
Provides healthy fats, protein and fiber
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Avocado, curd cheese and green olive sauce (30 g) has 49 calories. That works out to 163 calories per 100 g. It contains 2 g of carbs, 1.5 g of protein, 4.1 g of fat and 1.1 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Avocado, curd cheese and green olive sauce Nutrition Facts
Selected: 100 g
163
KCAL / 100G
Carbs
6.8g
· 2% DV
Protein
5.1g
· 10% DV
Fat
13.6g
· 17% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 12% · Fat 72%
Avocado, curd cheese and green olive sauce Vitamins & Minerals
Vitamins
B5
0.78mg · 16% DV
B6
0.22mg · 13% DV
Folate
52µg · 13% DV
B2
0.16mg · 12% DV
Minerals
Sodium
410mg · 18% DV
Phosphorus
108mg · 15% DV
Potassium ⭐
380mg · 11% DV
Calcium
93mg · 9% DV
How Nutritious Is Avocado, curd cheese and green olive sauce?
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.
Avocado, curd cheese and green olive sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado, curd cheese and green olive sauce
To burn the 163 calories in 100 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.
Is Avocado, curd cheese and green olive 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, curd cheese and green olive sauce Contain Allergens?
Contains these allergens:
Which Diets Is Avocado, curd cheese and green olive sauce Good For?
Vegan
— Not 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
Avocado, curd cheese and green olive sauce Fat Profile
SATURATED
3.35g
MONOUNSATURATED
7.82g
POLYUNSATURATED
1.55g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
Compare Avocado, curd cheese and green olive sauce
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Frequently Asked Questions About Avocado, curd cheese and green olive sauce
What is the best way to serve avocado, curd cheese and green olive sauce?
Use it as a dip for raw vegetables, crackers or whole-grain bread, or spread it in sandwiches instead of mayonnaise. It also works as a finishing sauce for grilled vegetables.
Can this sauce be used in hot dishes?
It can be stirred into warm pasta or spooned over roasted vegetables just before serving. Prolonged high heat may make the curd cheese separate and change the sauce’s texture.
How long does the sauce keep after opening?
Keep it tightly closed in the refrigerator and follow the use-by guidance on the package. Always use a clean utensil, and discard it if it develops mould, an off smell or unusual discolouration.
Can avocado and curd cheese sauce be frozen?
It can be frozen, but it may become watery or grainy after thawing because of the avocado and curd cheese. Fresh consumption gives the best texture.
Why does avocado sauce turn brown?
Avocado browns when it is exposed to air through oxidation. Pressing wrap directly onto the surface and refrigerating it can slow this change.
Is this sauce likely to be high in salt?
Green olives are commonly cured in brine, so the salt content can be substantial depending on the recipe or brand. People limiting sodium should check the label and keep servings moderate.
Can people with a milk allergy or lactose intolerance eat this sauce?
Anyone with a milk allergy should avoid it because it contains curd cheese. Lactose tolerance varies, so people with lactose intolerance may prefer a lactose-free alternative.
Is this sauce the same as guacamole?
No. Guacamole is usually based on avocado with citrus, onion and seasonings, while this sauce includes curd cheese and green olives for a creamier, tangier and more savoury result.
Is this sauce a good choice after a workout?
It can be part of a post-workout meal when paired with a carbohydrate food such as potatoes, bread or beans. Its protein content may not be enough on its own after demanding training, so adding another protein source can be useful.
What should I do if the sauce tastes bitter?
A slight bitterness can come from the olives or avocado, but a stale, sour or oxidised flavour can indicate that the product is no longer at its best. Do not eat it if the smell or appearance is also unusual.
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Nutrition data compiled from USDA FoodData Central and scientific sources.