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Savory spread with healthy fats and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Avocado Cyprus cheese spread (30 g) has 77 calories. That works out to 255 calories per 100 g. It contains 1.4 g of carbs, 2.6 g of protein, 6.8 g of fat and 1 g of fiber. Its 49.5 mg of Phosphorus covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
77
KCAL / 30G
Carbs
1.4g
· 1% DV
Protein
2.6g
· 5% DV
Fat
6.8g
· 9% 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 7% · Protein 13% · Fat 80%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.86 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 2.6 g | 5% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 77 kcal |
| 1 slice (thin) | 10 g | 26 kcal |
| 1 tablespoon (small) | 15 g | 38 kcal |
| 1 slice (thick) | 20 g | 51 kcal |
| 1 piece (small) | 35 g | 89 kcal |
| 1 serving (medium) | 50 g | 128 kcal |
| 4 tablespoon (large) | 60 g | 153 kcal |
| 1 piece (large) | 70 g | 179 kcal |
| 100 g | 100 g | 255 kcal |
| 1 cup (whole) | 240 g | 612 kcal |
Calculated from 255 calories per 100 g.
Avocado Cyprus cheese spread combines mashed avocado with crumbled or grated Cyprus cheese, often halloumi. Recipes may add lemon juice, herbs, or seasoning; taste before adding salt because the cheese can already be salty.
Often, yes: halloumi is the best-known Cyprus cheese and works well in avocado Cyprus cheese spread. Some recipes may use another Cypriot cheese, so the exact cheese depends on how the spread is made.
Add lemon juice to avocado Cyprus cheese spread and limit its contact with air. Press food wrap directly onto the surface or store it in a tightly sealed container in the refrigerator.
Serve avocado Cyprus cheese spread with toasted bread, crackers, or crisp vegetables. It also works as a savory addition to a breakfast plate or as a filling in a sandwich or wrap.
Yes, you can make avocado Cyprus cheese spread with a fork and a bowl. Mash the avocado by hand, then stir in finely grated or crumbled cheese; a processor is only needed for a very smooth texture.
Avocado Cyprus cheese spread is best eaten soon after preparation because the avocado darkens and loses freshness. Keep leftovers covered in an airtight container in the refrigerator, and discard them if their smell or appearance changes.
Freezing avocado Cyprus cheese spread is not recommended for the best texture. Thawed avocado can become watery or grainy, so make a fresh batch instead of freezing leftovers.
Yes, avocado Cyprus cheese spread works as a sandwich filling. Spread it on sturdy bread and add vegetables such as tomato or cucumber; avoid making the sandwich too far ahead, since the avocado can darken.
It can be, especially when it is made with halloumi, which is commonly a salty cheese. Taste the cheese before mixing and avoid adding extra salt until the finished avocado Cyprus cheese spread is seasoned.
Yes, avocado Cyprus cheese spread can make a satisfying snack because it combines avocado’s fats with cheese protein. Pair a modest amount with vegetables or bread if you want something more substantial.
Vitamins
B5
0.28mg · 6% DV
B12
0.14µg · 6% DV
Folate
21µg · 5% DV
Vitamin K
5.4µg · 5% DV
Minerals
Phosphorus
50mg · 7% DV
Sodium
126mg · 5% DV
Calcium
54mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
108mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 77 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.
Avocado Cyprus cheese spread combines mashed ripe avocado with Cyprus cheese, commonly known as halloumi. It is a handy savoury spread rather than a single traditional dish, bringing together the creamy fruit and a distinctive island cheese.
The avocado makes it soft and rich, while the cheese adds a salty, savoury edge. Serve it on toast for breakfast, tuck it into a sandwich, or offer it with crackers and fresh vegetables as a snack. Its fat comes largely from the avocado, with the cheese contributing protein. For a lighter serving, spread on a thinner layer and pair it with cucumber, tomato or leafy greens.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.86g
MONOUNSATURATED
3.42g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.