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Avocado pesto sauce Calories
Rich in healthy fats with basil-herb flavor
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Avocado pesto sauce (30 g) has 93 calories. That works out to 310 calories per 100 g. It contains 2.6 g of carbs, 1.1 g of protein, 8.8 g of fat and 1.2 g of fiber. Its 23.4 µg of Vitamin K covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Avocado pesto sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
93
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
1.1g
· 2% DV
Fat
8.8g
· 11% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 5% · Fat 84%
Avocado pesto sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1.2 g | 4% |
| 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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How Many Calories in 2 Tablespoons of Avocado pesto sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 93 kcal |
| 1 teaspoon (small) | 5 g | 16 kcal |
| 1 tablespoon (small) | 15 g | 47 kcal |
| 1 ounce (medium) | 28 g | 87 kcal |
| 1 serving (medium) | 45 g | 140 kcal |
| 4 tablespoon (large) | 60 g | 186 kcal |
| 100 g | 100 g | 310 kcal |
| 1 cup (whole) | 240 g | 744 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About Avocado pesto sauce
What is avocado pesto sauce made of?
Avocado pesto sauce is usually made by blending ripe avocado with basil, olive oil, garlic and lemon juice. Some recipes also include Parmesan and pine nuts, giving the sauce a richer, more traditional pesto flavor.
How do you make avocado pesto sauce?
Blend ripe avocado, fresh basil, olive oil, garlic and lemon juice until smooth to make avocado pesto sauce. Add Parmesan or pine nuts if desired, and loosen the mixture with a little water if it is too thick.
How do you keep avocado pesto sauce from turning brown?
Lemon juice and limiting the sauce’s contact with air help slow browning. Press food wrap directly onto the surface or seal the sauce in an airtight container, then refrigerate it promptly.
Can you use avocado pesto sauce for pasta?
Yes, avocado pesto sauce works well with pasta. Stir it through freshly drained pasta off the heat, adding a splash of pasta water to help it coat evenly; prolonged cooking can dull its fresh flavor and color.
What can you serve with avocado pesto sauce?
Serve avocado pesto sauce with pasta, sandwiches, toast, roasted vegetables or grilled chicken. It also makes a creamy dip; thin it with a little water or yogurt when you want a looser consistency.
How long does avocado pesto sauce last in the fridge?
Avocado pesto sauce is best eaten soon after making because its color and flavor change as it sits. Keep it covered in an airtight container in the refrigerator, and discard it if its smell or appearance becomes unusual.
Can you freeze avocado pesto sauce?
Yes, avocado pesto sauce can be frozen in small airtight portions, though thawing may affect its color and texture. Thaw it in the refrigerator and stir well before serving; do not refreeze it after thawing.
How is avocado pesto sauce different from traditional pesto?
Avocado pesto sauce uses avocado for a creamy texture and mild, buttery flavor, while traditional pesto is based on basil, olive oil, cheese and nuts. Recipes vary, but avocado gives the sauce a distinct flavor and tends to brown more quickly.
Can you heat avocado pesto sauce?
Yes, but avocado pesto sauce is better warmed gently than boiled. Stir it into hot pasta after taking the pan off the heat to preserve more of its fresh basil flavor and green color.
What can you use instead of pine nuts in avocado pesto sauce?
You can leave out pine nuts or replace them with walnuts, sunflower seeds or pumpkin seeds in avocado pesto sauce. Each option changes the flavor slightly, and the sauce remains creamy because the avocado provides its body.
Avocado pesto sauce Vitamins & Minerals
Vitamins
Vitamin K
23.4µg · 19% DV
Vitamin E
0.93mg · 6% DV
Folate
20.4µg · 5% DV
Biotin
1.2µg · 4% DV
Minerals
Sodium
156mg · 7% DV
Copper
0.05mg · 6% DV
Phosphorus
28mg · 4% DV
Potassium ⭐
123mg · 4% DV
Avocado pesto sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado pesto sauce
To burn the 93 calories in 2 tablespoon (medium) (30 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.
What is Avocado pesto sauce?
Avocado pesto sauce is a creamy, green variation on Italian pesto, blended from ripe avocado with basil and often olive oil, garlic and lemon. The avocado softens the herb’s bright, peppery flavour and gives the sauce a smooth, thick texture, while a little acidity keeps it tasting fresh.
Use it tossed through pasta, spread on toast or sandwiches, or spooned over roasted vegetables. It fits easily into everyday cooking, whether you’re making a quick lunch or adding a fresh sauce to a Mediterranean-style meal. It is high in fat—about 29 g per 100 g—and also provides some fibre. A modest spoonful goes a long way; pair it with vegetables or lean protein for a more balanced plate.
How Nutritious Is Avocado pesto sauce?
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.
Is Avocado pesto sauce 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 pesto sauce Contain Allergens?
Contains these allergens:
Which Diets Is Avocado pesto sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Avocado pesto sauce Fat Profile
SATURATED
1.38g
MONOUNSATURATED
5.43g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.