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Rich in healthy fats, fiber, and potassium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 4.6 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 | 86 kcal |
| 1 tablespoon (small) | 25 g | 43 kcal |
| 0.25 cup (quarter) | 60 g | 103 kcal |
| 1 piece (small) | 85 g | 145 kcal |
| 100 g | 100 g | 171 kcal |
| 4 tablespoon (large) | 100 g | 171 kcal |
| ½ cup (half) | 120 g | 205 kcal |
| 1 piece (medium) | 130 g | 222 kcal |
| 1 cup (whole) | 240 g | 410 kcal |
Calculated from 171 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 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 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.
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
4.9g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.