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Rich in healthy fats and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Avocado lemon mash (50 g) has 84 calories. That works out to 167 calories per 100 g. It contains 4.4 g of carbs, 1.1 g of protein, 7.6 g of fat and 3.4 g of fiber. Its 0.7 mg of B5 covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 50 g
84
KCAL / 50G
Carbs
4.4g
· 2% DV
Protein
1.1g
· 2% DV
Fat
7.6g
· 10% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 5% · Fat 76%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 3.4 g | 12% |
| Protein | 1.1 g | 2% |
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) | 50 g | 84 kcal |
| 1 tablespoon (small) | 25 g | 42 kcal |
| 1 piece (quarter) | 30 g | 50 kcal |
| 1 piece (half) | 60 g | 100 kcal |
| 1 serving (medium) | 75 g | 125 kcal |
| 100 g | 100 g | 167 kcal |
| 4 tablespoon (large) | 100 g | 167 kcal |
| 1 piece (whole) | 120 g | 200 kcal |
| 1 cup (whole) | 230 g | 384 kcal |
Calculated from 167 calories per 100 g.
Avocado lemon mash is made by mashing ripe avocado with lemon juice and a little salt. Use a fork for a chunky texture, or briefly blend it if you prefer a smoother spread.
To slow browning, mix lemon juice through the avocado lemon mash and limit its contact with air. Press food wrap directly onto the surface or use an airtight container, then refrigerate it promptly.
Avocado lemon mash usually keeps for about 1–2 days in a sealed container in the refrigerator. Discard it if it develops an unusual smell, mold, or a noticeably unpleasant taste.
No, avocado lemon mash is not necessarily guacamole. It can be a simple avocado-and-lemon spread, while guacamole commonly includes ingredients such as onion, tomato, chili, or cilantro; recipes vary by region and household.
Avocado lemon mash works as a toast topping, sandwich spread, or dip for crackers and raw vegetables. Its creamy texture also pairs well with eggs, grilled fish, or roasted vegetables.
Yes, you can freeze avocado lemon mash, though thawing may make it softer or slightly watery. Freeze it in a tightly sealed container, thaw it in the refrigerator, and stir well before serving.
Use a ripe avocado for avocado lemon mash: it should yield gently to pressure but not feel mushy or show extensive bruising. A firm, underripe avocado is difficult to mash and tastes less creamy.
Yes, lime juice can replace lemon juice in avocado lemon mash. It gives the spread a distinct, often sharper citrus flavor, so add it gradually and taste as you go.
Avocado lemon mash can turn watery if the avocado is overripe, the mixture is blended for too long, or watery additions are mixed in. Mash it gently and add lemon juice a little at a time.
Yes, garlic can be added to avocado lemon mash for a more savory flavor. Start with a small amount of finely grated or crushed garlic, since its sharp taste can easily overpower the avocado and lemon.
Vitamins
B5
0.7mg · 14% DV
Folate
44.5µg · 11% DV
Vitamin K
10.5µg · 9% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.1mg · 11% DV
Potassium ⭐
250mg · 7% DV
Phosphorus
27mg · 4% DV
Magnesium
15mg · 4% DV
Sodium
3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 84 calories in 2 tablespoon (medium) (50 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 lemon mash is a simple preparation of ripe avocado crushed with lemon juice. It is easy to adapt with black pepper, herbs or a little garlic, and is enjoyed in many places where avocados are part of everyday cooking.
Its soft, creamy texture is lifted by the lemon’s bright tartness. Spread it on toast, add it to a sandwich or serve it as a dip with vegetables; it also makes a quick topping for eggs or grain bowls. The mash is rich in fats and provides fibre and vitamin C, making it a satisfying addition to a meal. For a lighter version, skip added oil and let the avocado’s own creaminess carry it.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.1g
MONOUNSATURATED
4.95g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.