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Avocado mash with fresh herbs, rich in healthy fats and fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Avocado Mash with Herbs (40 g) has 68 calories. That works out to 170 calories per 100 g. It contains 3 g of carbs, 0.9 g of protein, 6.1 g of fat and 2.3 g of fiber. Its 0.6 mg of B5 covers 11% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 40 g
68
KCAL / 40G
Carbs
3g
· 1% DV
Protein
0.9g
· 2% DV
Fat
6.1g
· 8% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 5% · Fat 78%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 2.8 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 2.3 g | 8% |
| Protein | 0.9 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) | 40 g | 68 kcal |
| 1 tablespoon (small) | 20 g | 34 kcal |
| 1 slice (thin) | 30 g | 51 kcal |
| 1 slice (thick) | 50 g | 85 kcal |
| 3 tablespoon (large) | 60 g | 102 kcal |
| 1 serving (medium) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (whole) | 100 g | 170 kcal |
| 1 cup (medium) | 150 g | 255 kcal |
Calculated from 170 calories per 100 g.
Avocado mash with herbs is made by mashing ripe avocado and folding in finely chopped fresh herbs and lemon or lime juice. Use a fork for a slightly chunky texture, then season to taste and serve promptly.
Parsley, cilantro, chives, and dill all work well in avocado mash with herbs. Choose one or two so their flavors stay balanced, and stir them in finely chopped just before serving for the freshest taste.
Lemon or lime juice and airtight storage help slow browning in avocado mash with herbs. Press plastic wrap directly onto the surface before sealing the container, and make the mash close to serving time for the best color.
Avocado mash with herbs is best eaten fresh, but it can be refrigerated in an airtight container and used by the next day. Discard it if it develops an unpleasant smell, an unusual texture, or extensive discoloration.
Avocado mash with herbs goes well on toast, in sandwiches and wraps, or as a dip for sliced vegetables. It also pairs nicely with eggs, grilled fish, and grain bowls when you want a fresh, creamy accompaniment.
No, avocado mash with herbs is not necessarily guacamole. It usually highlights fresh herbs and a simple seasoning, while guacamole commonly includes ingredients such as onion, tomato, cilantro, and lime; recipes vary.
Yes, avocado mash with herbs can be frozen, but thawing may make it watery or less smooth, and the herbs may lose some freshness. Freeze it in an airtight container and stir well after thawing before serving.
Yes, you can make avocado mash with herbs ahead, but it tastes and looks best when prepared shortly before serving. Add citrus juice, seal it with wrap touching the surface, and refrigerate it until you are ready to eat.
Yes, avocado mash with herbs can replace mayonnaise as a spread in sandwiches and wraps. It gives a thicker, more herb-forward result, so spread it just before eating if the bread might otherwise become soggy.
Avocado mash with herbs can taste bitter if the avocado is underripe, overripe, or bruised, or if strongly flavored herbs are added too generously. Taste the avocado first and add herbs gradually to keep the flavor balanced.
Vitamins
B5
0.56mg · 11% DV
Folate
32µg · 8% DV
Vitamin K
8.8µg · 7% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
192mg · 6% DV
Phosphorus
21mg · 3% DV
Magnesium
12mg · 3% DV
Sodium
2.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 68 calories in 2 tablespoon (medium) (40 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 mash with herbs is a simple spread made by mashing ripe avocado and folding in fresh herbs. It is a contemporary, widely enjoyed preparation rather than a dish with one clearly defined regional origin; lemon juice or other seasonings can be added to taste. The texture is soft and creamy, with a mild, buttery flavour brightened by the herbs. Serve it on toast for breakfast or brunch, as a dip with vegetables, or alongside a meal as a fresh spread. Avocado gives it a filling nutritional profile, with much of its energy coming from fat and a useful contribution of fibre: a 100 g portion contains 5.7 g. For a lighter version, skip added oil and pair it with tomatoes or crunchy 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.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.84g
MONOUNSATURATED
3.92g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.