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A mound of creamy, pale-green avocado mash with small soft chunks and finely chopped fresh herbs is served in a shallow bowl.
●Low GI
⚡High Potassium
🌿High Fiber

Avocado Mash with Herbs Calories

Avocado mash with fresh herbs, rich in healthy fats and fiber.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

170kcal

GI

10low

POTASSIUM · 100 G

480mg

FIBER · 100 G

5.7g

Quick answer

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.

Avocado Mash with Herbs Nutrition Facts

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%

Avocado Mash with Herbs nutrition facts table · 2 tablespoon (medium) (40 g)

NutrientAmount% DV
Calories68 kcal
Total fat6.1 g8%
Saturated fat0.84 g4%
Trans fat0 g
Sodium2.8 mg0%
Total carbohydrate3 g1%
Fiber2.3 g8%
Protein0.9 g2%

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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How Many Calories in 2 Tablespoons of Avocado Mash with Herbs?

ServingAmountCalories
2 tablespoon (medium)40 g68 kcal
1 tablespoon (small)20 g34 kcal
1 slice (thin)30 g51 kcal
1 slice (thick)50 g85 kcal
3 tablespoon (large)60 g102 kcal
1 serving (medium)60 g102 kcal
100 g100 g170 kcal
1 piece (whole)100 g170 kcal
1 cup (medium)150 g255 kcal

Calculated from 170 calories per 100 g.

Frequently Asked Questions About Avocado Mash with Herbs

How do you make avocado mash with herbs?

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.

Which herbs go best in avocado mash with herbs?

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.

How do you keep avocado mash with herbs from turning brown?

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.

How long does avocado mash with herbs last in the fridge?

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.

What can you serve with avocado mash with herbs?

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.

Is avocado mash with herbs the same as guacamole?

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.

Can you freeze avocado mash with herbs?

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.

Can you make avocado mash with herbs ahead of time?

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.

Can avocado mash with herbs be used instead of mayonnaise?

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.

Why does avocado mash with herbs taste bitter?

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.

Avocado Mash with Herbs Vitamins & Minerals

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

Avocado Mash with Herbs Glycemic Index

GLYCEMIC INDEX

10
Low
0 Low5570100

GLYCEMIC LOAD

0.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Avocado Mash with Herbs

To burn the 68 calories in 2 tablespoon (medium) (40 g):

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Avocado Mash with Herbs?

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.

How Nutritious Is Avocado Mash with Herbs?

Nutrient density

High

75/ 100

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

55/ 100

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.

Is Avocado Mash with Herbs Processed?

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.

Does Avocado Mash with Herbs Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Avocado Mash with Herbs Good For?

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

Avocado Mash with Herbs Fat Profile

SATURATED

0.84g

MONOUNSATURATED

3.92g

POLYUNSATURATED

0.76g

⚖️

Omega 6:3 ratio 17:1

Above the ideal 4:1 (17:1).

Compare Avocado Mash with Herbs

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Foods Similar to Avocado Mash with Herbs

🍅

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18 kcal

🥗

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18 kcal

🫑

Red Pepper

31 kcal

🥄

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44 kcal

🫑

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20 kcal

🥗

Potato Salad

110 kcal

🥗

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25 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.