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Source of healthy fats, protein & vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Avocado, fresh cheese & lemon mix (120 g) has 192 calories. That works out to 160 calories per 100 g. It contains 7.8 g of carbs, 5 g of protein, 15 g of fat and 3.8 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
192
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
5g
· 10% DV
Fat
15g
· 19% 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 17% · Protein 11% · Fat 72%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 5 g | 10% |
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 |
|---|---|---|
| 1 serving (medium) | 120 g | 192 kcal |
| 2 tablespoon (chopped) | 40 g | 64 kcal |
| 1 piece (half) | 60 g | 96 kcal |
| 1 serving (small) | 80 g | 128 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (whole) | 100 g | 160 kcal |
| 1 cup (diced) | 150 g | 240 kcal |
| 1 serving (large) | 180 g | 288 kcal |
| 1 serving (jumbo) | 200 g | 320 kcal |
Calculated from 160 calories per 100 g.
Avocado, fresh cheese and lemon mix works as a creamy spread, sandwich filling or dip. Its tangy flavor pairs well with crisp vegetables and toasted bread, so you can serve it as a snack or add it to a simple lunch.
Mash ripe avocado with fresh cheese and lemon juice until combined. Leave some small avocado pieces if you prefer a chunkier texture, or mash it thoroughly for a smoother spread. Season to taste and serve soon after making.
A mild, spreadable fresh cheese gives the smoothest result. A drier, crumbly cheese makes the mixture thicker and more textured, while a creamier cheese makes it easier to spread. Adjust added salt to suit the cheese you choose.
Yes, serve it as a dip with cucumber, bell pepper, carrots or crackers. Mash the avocado thoroughly for a scoopable texture; if the mixture is too thick, stir it well rather than adding extra lemon that could make it overly sharp.
Lemon juice slows browning but cannot prevent it completely. Press food-safe wrap directly onto the surface, seal the mixture in a container and refrigerate it promptly. Stir before serving, and discard it if its smell or appearance seems off.
Keep it covered and refrigerated, and aim to eat it the same day or by the next day. The avocado can darken and soften, so make a fresh batch when you want the best color and texture.
Freezing is not ideal. Thawed avocado may become watery or grainy, and fresh cheese can lose its smooth texture. For a better-tasting spread or dip, prepare only what you plan to eat while it is fresh.
Chopped herbs such as dill, parsley or chives add freshness, while black pepper or chili adds a little heat. Mix in small amounts and taste as you go, since strong additions can overwhelm the mild cheese and lemon.
Yes, it makes a flavorful topping for toast. Spread it on just before serving and add sliced tomato, cucumber or an egg if you like. Toasting the bread first helps it hold the creamy mixture without becoming soggy as quickly.
It does not cause weight loss by itself. Its fat and fiber can make a meal or snack more filling, but the amount you spread on bread and your overall eating pattern still matter. Choose a portion that fits your needs.
Vitamins
B5
0.96mg · 19% DV
Folate
72µg · 18% DV
Vitamin K
21.6µg · 18% DV
Vitamin C
15.6mg · 17% DV
Minerals
Copper
0.18mg · 20% DV
Potassium ⭐
408mg · 12% DV
Phosphorus
78mg · 11% DV
Calcium
72mg · 7% DV
Sodium
144mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 192 calories in 1 serving (medium) (120 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, fresh cheese & lemon mix combines mashed avocado with soft fresh cheese and lemon juice. It is a simple spread or dip rather than a dish tied to one particular region, and it is easy to make at home. The avocado gives it a creamy texture and mellow richness, while the cheese softens the flavour and lemon adds a bright, tangy note.
Serve it on toast, spoon it into a sandwich, or offer it as a dip with crisp vegetables. It brings together unsaturated fats, some protein and fibre, with vitamin C from the lemon. For a lighter snack, use a modest amount on whole-grain toast or pair it with cucumber, tomatoes and other fresh vegetables.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.04g
MONOUNSATURATED
7.8g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 19.2:1
Above the ideal 4:1 (19.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.