1 serving (medium) of Avocado salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 11.3 g of carbs, 2.7 g of protein, 14.3 g of fat and 6.3 g of fiber. Its 1.4 mg of B5 covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Avocado salad?

Avocado salad combines ripe avocado with ingredients such as tomato, thinly sliced red onion and fresh herbs. It has no single origin; versions are made wherever avocados are enjoyed, often with a light dressing of citrus juice and olive oil.

The avocado is creamy and mild, while tomato brings juiciness and onion adds a little bite. Serve it as a fresh side or light lunch, alongside grilled fish, eggs or crusty bread. Its unsaturated fats and fibre make it more satisfying than a simple leafy salad. For a lighter version, use just enough dressing to coat the ingredients and let lemon or lime provide most of the brightness.

Avocado salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

1.8g

· 4% DV

Fat

9.5g

· 12% DV

Fiber

4.2g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 24% · Protein 6% · Fat 70%

Avocado salad Vitamins & Minerals

Vitamins

0.9mg · 18% DV

Folate

55µg · 14% DV

Vitamin K

15µg · 13% DV

0.18mg · 11% DV

Minerals

Potassium ⭐

320mg · 9% DV

Iron

1mg · 6% DV

Magnesium

25mg · 6% DV

Phosphorus

35mg · 5% DV

How Nutritious Is Avocado salad?

Nutrient density

Very high

80/ 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

52/ 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.

Avocado salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Avocado salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Avocado salad 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 salad 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 salad Good For?

Vegan

✓ 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 salad Fat Profile

SATURATED

1.6g

MONOUNSATURATED

6.2g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Avocado salad

🥑🥗vs🍅

Avocado salad vs Tomato102 kcal more per 100 g

→🥑🥗vs🥗

Avocado salad vs Mixed Green Salad102 kcal more per 100 g

→🥑🥗vs🫑

Avocado salad vs Red Pepper89 kcal more per 100 g

→🥑🥗vs🥄

Avocado salad vs Boiled Beetroot76 kcal more per 100 g

→

Foods Similar to Avocado salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Avocado salad

How do you make avocado salad?

To make avocado salad, gently toss ripe avocado cubes with tomato, thinly sliced red onion, fresh herbs, lemon juice, olive oil, salt, and pepper. Mix just before serving so the avocado stays chunky rather than turning into a mash.

How do you keep avocado salad from turning brown?

Coat the cut avocado in lemon or lime juice as soon as you prepare avocado salad. Press food wrap against the surface or store it in an airtight container in the refrigerator; it will still look and taste best when freshly made.

What dressing goes with avocado salad?

A simple lemon or lime juice and olive oil dressing suits avocado salad best, with salt and pepper for seasoning. For a sharper variation, add a little vinegar or Dijon mustard; use a light hand so the dressing does not overwhelm the avocado.

Can you make avocado salad ahead of time?

You can prepare the chopped vegetables and dressing for avocado salad ahead, but wait to cut and add the avocado until shortly before serving. This keeps the avocado from browning and prevents it from becoming soft while the other ingredients sit.

How long does avocado salad last in the fridge?

Avocado salad is best eaten the day it is made. Refrigerate leftovers promptly in an airtight container and aim to finish them by the next day; the avocado may darken and soften even when stored properly.

What do you serve with avocado salad?

Avocado salad pairs well with grilled fish, chicken, tacos, or beans. You can also spoon it over toast or serve it as a fresh side with a grain bowl; its creamy texture works especially well alongside crisp or grilled foods.

Which avocado is best for avocado salad?

A ripe but still firm Hass avocado is a good choice for avocado salad because its creamy flesh holds its shape when cubed. Choose fruit that yields slightly to gentle pressure; avoid very soft avocados, which are more likely to mash.

Can you make avocado salad without tomatoes?

Yes, avocado salad works without tomatoes. Replace them with diced cucumber, bell pepper, or sweet corn for freshness and crunch, and keep the lemon or lime dressing to balance the avocado’s rich texture.

Is avocado salad healthy?

Avocado salad can be a nutritious way to add vegetables, fiber, and unsaturated fats to a meal. Its overall balance depends on what you add and serve alongside it, so include a protein source if you want it to make a more complete meal.

Can you put cilantro in avocado salad?

Yes, cilantro is a common herb for avocado salad and pairs particularly well with lime, tomato, and onion. If you dislike its distinctive flavor, use parsley or chives instead; add herbs shortly before serving for a fresher taste.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026