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Avocado purée sauce Calories
Creamy avocado-based sauce rich in healthy fats and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Avocado purée sauce (30 g) has 66 calories. That works out to 220 calories per 100 g. It contains 0.4 g of carbs, 0.1 g of protein, 7 g of fat and 0.2 g of fiber. Its 0.4 mg of B5 covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Avocado purée sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
66
KCAL / 30G
Carbs
0.4g
· 0% DV
Protein
0.1g
· 0% DV
Fat
7g
· 9% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 1% · Fat 97%
Avocado purée sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0.2 g | 1% |
| Protein | 0.1 g | 0% |
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 purée sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 66 kcal |
| 1 tablespoon (small) | 15 g | 33 kcal |
| 1 serving (small) | 45 g | 99 kcal |
| 4 tablespoon (large) | 60 g | 132 kcal |
| 1 serving (medium) | 75 g | 165 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (large) | 120 g | 264 kcal |
| 1 cup (whole) | 240 g | 528 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Avocado purée sauce
What is avocado purée sauce made of?
Avocado purée sauce is made primarily from mashed or blended avocado. Many versions add lime or lemon juice, salt, and seasonings such as garlic or herbs; the ingredients vary by recipe, and some versions are thinned with water or oil.
How do you make avocado purée sauce?
To make avocado purée sauce, blend or mash ripe avocado until smooth, then mix in citrus juice and seasonings to taste. Add a little water or oil if you want a thinner sauce, and serve it soon after making it.
How is avocado purée sauce different from guacamole?
Avocado purée sauce is usually smoother and more pourable, while guacamole is commonly a chunky dip with additions such as onion, tomato, chile, and cilantro. Recipes overlap, but the sauce is generally blended for drizzling or spreading.
How do you stop avocado purée sauce from turning brown?
To slow browning, mix citrus juice into avocado purée sauce and press plastic wrap directly against its surface before sealing the container. Avocado darkens when exposed to air, so making the sauce shortly before serving also helps it keep its color.
How long does avocado purée sauce last in the fridge?
Avocado purée sauce usually keeps for about 1–2 days in the refrigerator when stored in an airtight container with its surface covered. Discard it if it develops an off smell or changed taste; browning alone can be caused by air exposure.
Can you freeze avocado purée sauce?
Yes, avocado purée sauce can be frozen, though it may become watery or slightly grainy after thawing. Add citrus juice, freeze it in airtight portions, and thaw it in the refrigerator; stir well before using it as a dip or spread.
What can you serve with avocado purée sauce?
Avocado purée sauce works as a dip for vegetables or chips, a spread for toast and sandwiches, or a finishing sauce for tacos, grilled fish, and roasted vegetables. Its creamy texture pairs especially well with crisp or spicy foods.
Can avocado purée sauce replace mayonnaise?
Yes, avocado purée sauce can replace mayonnaise as a spread in sandwiches and wraps. It tastes distinctly of avocado and is less suited to recipes that rely on mayonnaise’s texture during baking or cooking, so add it after cooking when possible.
Why does avocado purée sauce taste bitter?
Avocado purée sauce can taste bitter if the avocado is underripe, overripe, or bruised, or if too much bitter-tasting seasoning has been added. Choose an avocado that yields slightly to gentle pressure, and taste the fruit before blending a large batch.
Can you make avocado purée sauce without lime or lemon?
Yes, you can make avocado purée sauce without lime or lemon; it will simply have less acidity and may brown faster. Add a little vinegar for tang if you like, or prepare only the amount you plan to serve right away.
Avocado purée sauce Vitamins & Minerals
Vitamins
B5
0.36mg · 7% DV
Folate
23.4µg · 6% DV
Vitamin K
5.7µg · 5% DV
Vitamin E
0.63mg · 4% DV
Minerals
Copper
0.05mg · 6% DV
Potassium ⭐
129mg · 4% DV
Sodium
72mg · 3% DV
Magnesium
8.4mg · 2% DV
Avocado purée sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado purée sauce
To burn the 66 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 purée sauce?
Avocado purée sauce is made by mashing ripe avocado until smooth, often with simple seasonings such as citrus, salt or herbs. It draws on the broader tradition of avocado-based sauces, including those served with Mexican food, but the exact ingredients vary from kitchen to kitchen.
Its lush, creamy texture and mild, buttery flavour make it an easy spread for toast and sandwiches, or a cool accompaniment to grilled vegetables, fish and bowls. It also works as a dip with raw vegetables or crisp breads. The sauce is rich in fat, so a modest spoonful adds plenty of creaminess; pair it with fresh, crunchy ingredients for contrast.
How Nutritious Is Avocado purée 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
Low
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 purée 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 purée sauce Contain Allergens?
No known major allergens
Which Diets Is Avocado purée sauce 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 purée sauce Fat Profile
SATURATED
0.66g
MONOUNSATURATED
2.91g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 17.7:1
Above the ideal 4:1 (17.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.