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A chunky, bright-green avocado mash with small pieces of purple-red onion mixed throughout, served in a small bowl.
●Low GI
⚡High Potassium
🌿High Fiber

Avocado mash with red onion Calories

Rich in healthy fats, fiber, and potassium

CALORIES · 100 G

171kcal

GI

15low

POTASSIUM · 100 G

470mg

FIBER · 100 G

6.8g

Quick answer

2 tablespoon (medium) of Avocado mash with red onion (50 g) has 86 calories. That works out to 171 calories per 100 g. It contains 4.6 g of carbs, 1.1 g of protein, 7.7 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.

Avocado mash with red onion Nutrition Facts

Selected: 2 tablespoon (medium) · 50 g

86

KCAL / 50G

Carbs

4.6g

· 2% DV

Protein

1.1g

· 2% DV

Fat

7.7g

· 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 20% · Protein 5% · Fat 75%

Avocado mash with red onion nutrition facts table · 2 tablespoon (medium) (50 g)

NutrientAmount% DV
Calories86 kcal
Total fat7.7 g10%
Saturated fat1.1 g6%
Trans fat0 g
Sodium4 mg0%
Total carbohydrate4.6 g2%
Fiber3.4 g12%
Protein1.1 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 red onion?

ServingAmountCalories
2 tablespoon (medium)50 g86 kcal
1 tablespoon (small)25 g43 kcal
0.25 cup (quarter)60 g103 kcal
1 piece (small)85 g145 kcal
100 g100 g171 kcal
4 tablespoon (large)100 g171 kcal
½ cup (half)120 g205 kcal
1 piece (medium)130 g222 kcal
1 cup (whole)240 g410 kcal

Calculated from 171 calories per 100 g.

Frequently Asked Questions About Avocado mash with red onion

How do you make avocado mash with red onion?

To make avocado mash with red onion, mash a ripe avocado with a fork, then stir in finely chopped red onion, lemon or lime juice, salt, and pepper. Add the onion gradually so its sharp flavor does not overpower the avocado.

How do you keep avocado mash with red onion from turning brown?

To slow browning, mix citrus juice into the avocado mash with red onion and press airtight wrap directly against its surface. Keep it refrigerated in a sealed container; the citrus helps, but the top may still darken with time.

How long does avocado mash with red onion last in the fridge?

Avocado mash with red onion is best eaten fresh, but it usually keeps for about 1–2 days in a sealed container in the refrigerator. Its color and texture deteriorate over time; discard it if it develops mold or an off smell.

Can you freeze avocado mash with red onion?

Yes, avocado mash with red onion can be frozen, although thawing may make it watery or less smooth. Add citrus juice, pack it tightly in an airtight container, and stir it well after thawing before serving.

What should you serve with avocado mash with red onion?

Avocado mash with red onion works well on toast, in wraps, or alongside eggs and grilled vegetables. For a snack, serve it as a dip with crisp vegetables or crackers; its creamy texture pairs especially well with crunchy foods.

Can you make avocado mash with red onion ahead of time?

Yes, you can prepare avocado mash with red onion a few hours ahead. Add lemon or lime juice, transfer it to a small airtight container, and press wrap onto the surface before refrigerating to limit air exposure and browning.

Is avocado mash with red onion the same as guacamole?

No, avocado mash with red onion is not necessarily the same as guacamole. Guacamole often includes ingredients such as tomato, cilantro, chile, and lime, while this mash highlights red onion; recipes for both can vary.

How ripe should the avocados be for avocado mash with red onion?

Choose avocados for avocado mash with red onion that yield slightly to gentle pressure but are not mushy. Firm fruit is difficult to mash, while overripe fruit may have brown flesh and an unpleasant texture.

Should you soak red onion before adding it to avocado mash with red onion?

Soaking the chopped red onion briefly in cold water can soften its sharp bite before you add it to avocado mash with red onion. Drain it well and pat it dry so extra water does not thin the mash.

Can avocado mash with red onion replace mayonnaise in a sandwich?

Yes, avocado mash with red onion can replace mayonnaise as a creamy sandwich spread. Use a thin layer so the red onion does not overwhelm other fillings; it pairs particularly well with egg, tomato, and leafy greens.

Avocado mash with red onion Vitamins & Minerals

Vitamins

B5

0.65mg · 13% DV

Folate

43µg · 11% DV

Vitamin K

11µg · 9% DV

B6

0.14mg · 8% DV

Minerals

Copper

0.1mg · 11% DV

Potassium ⭐

235mg · 7% DV

Magnesium

15mg · 4% DV

Manganese

0.08mg · 3% DV

Sodium

4mg · 0% DV

Avocado mash with red onion Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1
Low

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

How to Burn Off Avocado mash with red onion

To burn the 86 calories in 2 tablespoon (medium) (50 g):

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

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 red onion?

Avocado mash with red onion is made by mashing ripe avocado and folding in finely chopped red onion. It may be seasoned with lemon juice, salt or pepper, but the simple combination is flexible rather than tied to one regional recipe. The avocado makes it creamy and mild, while the onion brings a crisp bite and a sharper, savoury flavour.

It works as a toast topping, a sandwich filling or a dip with vegetables and crackers, whether served at brunch or as a casual snack. The avocado makes it rich in unsaturated fats and fibre; a 100 g portion has 6.8 g of fibre. Add lemon and fresh herbs for a brighter taste, or serve it with tomato for a fresh contrast.

How Nutritious Is Avocado mash with red onion?

Nutrient density

High

78/ 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

56/ 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 red onion 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 red onion 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 red onion 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 red onion Fat Profile

SATURATED

1.1g

MONOUNSATURATED

4.9g

POLYUNSATURATED

0.95g

⚖️

Omega 6:3 ratio 15.2:1

Above the ideal 4:1 (15.2:1).

Compare Avocado mash with red onion

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Avocado mash with red onion vs Olive oil713 kcal fewer per 100 g
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🥑vs💊
Avocado mash with red onion vs Fish Oil Capsule729 kcal fewer per 100 g
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Foods Similar to Avocado mash with red onion

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.