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Avocado Mash with Olive Oil Calories
Rich in healthy fats
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Avocado Mash with Olive Oil (50 g) has 95 calories. That works out to 189 calories per 100 g. It contains 4.4 g of carbs, 1 g of protein, 8.8 g of fat and 3.4 g of fiber. Its 0.7 mg of B5 covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Avocado Mash with Olive Oil?
Avocado mash with olive oil is made by mashing ripe avocado and mixing it with olive oil. It is a simple, modern preparation rather than a dish tied to one particular region; lemon, salt or herbs are often added for extra brightness. The result is creamy and mild, with a richer finish from the oil.
It works well on toast, in sandwiches or as a dip with vegetables and crackers, whether at breakfast or as a casual starter. Avocado gives it fibre, while most of its energy comes from fat, so a modest spoonful can add plenty of richness to a meal. Pair it with tomatoes or crisp greens for a fresh contrast.
Avocado Mash with Olive Oil Nutrition Facts
Selected: 100 g
189
KCAL / 100G
Carbs
8.7g
· 3% DV
Protein
1.9g
· 4% DV
Fat
17.6g
· 23% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 4% · Fat 79%
Avocado Mash with Olive Oil Vitamins & Minerals
Vitamins
B5
1.3mg · 26% DV
Folate
81µg · 20% DV
Vitamin E
2.8mg · 19% DV
Vitamin K
22µg · 18% DV
Minerals
Potassium ⭐
500mg · 15% DV
Zinc
1mg · 9% DV
Phosphorus
54mg · 8% DV
Magnesium
30mg · 7% DV
How Nutritious Is Avocado Mash with Olive Oil?
Nutrient density
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.
Satiety score
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.
Avocado Mash with Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado Mash with Olive Oil
To burn the 189 calories in 100 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.
Is Avocado Mash with Olive Oil 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 Olive Oil Contain Allergens?
No known major allergens
Which Diets Is Avocado Mash with Olive Oil Good For?
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
Avocado Mash with Olive Oil Fat Profile
SATURATED
2.6g
MONOUNSATURATED
11.8g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Frequently Asked Questions About Avocado Mash with Olive Oil
How do you make avocado mash with olive oil?
Mash a ripe avocado with olive oil using a fork, then season with salt and pepper. Add lemon juice for a brighter flavor, or blend briefly if you prefer a smoother spread; avoid over-blending, which can make it gummy.
Is avocado mash with olive oil the same as guacamole?
No. Avocado mash with olive oil can be as simple as avocado, olive oil and seasoning, while guacamole often includes lime, onion, cilantro and sometimes tomato or chilli. The names are sometimes used loosely, but the recipes are not necessarily the same.
How do you stop avocado mash with olive oil from turning brown?
Add lemon or lime juice and press food wrap directly onto the surface before refrigerating. Browning happens when avocado flesh meets air, so limiting that contact matters more than adding extra olive oil.
How long does avocado mash with olive oil last in the fridge?
Keep avocado mash with olive oil in an airtight container in the refrigerator and use it the same day for the freshest taste. It can usually keep until the next day if well covered, but discard it if its smell or texture changes.
Can you freeze avocado mash with olive oil?
Yes, you can freeze avocado mash with olive oil in a tightly sealed container, though thawing may leave it softer or slightly watery. Thaw it in the refrigerator, stir well, and use it as a spread or dip rather than expecting its original texture.
What can you eat with avocado mash with olive oil?
Serve avocado mash with olive oil on toast, in a sandwich, or alongside eggs, grilled vegetables or fish. It also works as a dip for raw vegetables; add it just before serving if pairing it with crisp bread or crackers.
Do you need lemon in avocado mash with olive oil?
No, lemon is optional; ripe avocado and olive oil make a simple mash on their own. Lemon adds acidity and helps slow browning, so it is useful if you are preparing the mash ahead or want a fresher, tangier flavor.
How can you tell if an avocado is ripe enough for avocado mash with olive oil?
A ripe avocado yields slightly to gentle pressure but should not feel mushy or leave a deep dent. If it is firm, leave it at room temperature to ripen; avoid fruit with extensive dark patches or stringy flesh.
Can you cook or heat avocado mash with olive oil?
It is best served cold or at room temperature rather than cooked. Heating can dull the fresh avocado flavor and make the mash less appealing, so spread it on warm toast or add it to a hot meal after cooking.
Is avocado mash with olive oil healthy?
Yes, avocado mash with olive oil can be a nourishing part of meals, providing mostly unsaturated fats and fiber. Use it as a spread or dip alongside vegetables, whole grains or a protein source, rather than treating it as a substitute for a varied diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.