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Combination of avocado and cheese, source of healthy fats and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Avocado with cheese (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 6 g of carbs, 6.6 g of protein, 18 g of fat and 4.8 g of fiber. Its 1.3 mg of B5 covers 26% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
6g
· 2% DV
Protein
6.6g
· 13% DV
Fat
18g
· 23% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 12% · Fat 77%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.06 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 4.8 g | 17% |
| Protein | 6.6 g | 13% |
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 |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 slice (thin) | 40 g | 72 kcal |
| 1 slice (thick) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 100 g | 180 kcal |
| 1 serving (large) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
Calculated from 180 calories per 100 g.
Avocado with cheese is made by mashing ripe avocado and mixing it with crumbled or spreadable cheese. Add lemon juice, black pepper, and herbs, then serve it on toast, in a sandwich, or as a dip with vegetables.
Feta, goat cheese, cream cheese, and cottage cheese all pair well with avocado. Feta adds a salty, crumbly contrast, while cream cheese makes a smoother spread. Taste before adding salt, since some cheeses are already quite salty.
Yes, avocado with cheese makes an easy toast topping. Spread the mixture over toasted sourdough or whole-grain bread, then add tomato, chilli flakes, or herbs. Toast the bread first so it stays crisp under the soft topping.
Add lemon or lime juice to avocado with cheese and cover its surface tightly to slow browning. Avocado darkens when exposed to air, so make the mixture shortly before serving for the freshest colour and texture.
You can make avocado with cheese a little ahead, but it is best eaten fresh because the avocado may brown and soften. Refrigerate leftovers in an airtight container with wrap pressed against the surface, and use them promptly.
A ripe but not mushy avocado is best for avocado with cheese. It should yield slightly to gentle pressure and have flesh that mashes smoothly. If it is still firm, leave it at room temperature until it softens.
Yes, eggs work well with avocado and cheese. Add a sliced boiled egg or a fried egg on top of the spread on toast; the mild egg complements the creamy avocado and savoury cheese.
Avocado with cheese pairs well with toast, crackers, sliced vegetables, or a simple salad. For a light lunch, serve it with tomatoes and cucumber; as a snack, use it as a dip with carrot or pepper sticks.
Freezing avocado with cheese is not recommended. The avocado can turn watery and mushy after thawing, and some cheeses may separate. Make a smaller fresh portion instead, and refrigerate any leftovers in a sealed container.
Yes, avocado with cheese works well as a sandwich filling because the mashed avocado helps hold the cheese in place. Add crisp lettuce or cucumber for texture, and assemble the sandwich close to serving so the bread does not become soggy.
Vitamins
B5
1.32mg · 26% DV
Folate
78µg · 20% DV
Vitamin K
21.6µg · 18% DV
B6
0.28mg · 16% DV
Minerals
Copper
0.18mg · 20% DV
Phosphorus
108mg · 15% DV
Calcium
132mg · 13% DV
Potassium ⭐
444mg · 13% DV
Sodium
252mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 216 calories in 1 piece (medium) (120 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 with cheese is a simple combination rather than a single traditional recipe: ripe avocado is paired with cheese, with the choice of cheese and serving style varying from kitchen to kitchen. Its soft, buttery texture and mild flavour contrast nicely with the cheese’s saltiness. You might mash it onto toast, layer it in a sandwich, or add slices to a salad; it also works well as part of a brunch spread. The combination brings together avocado’s unsaturated fats and fibre with protein from the cheese. For a lighter meal, use a modest amount of cheese and serve it with tomatoes, leafy greens, or wholegrain bread.
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.
Contains these allergens:
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
SATURATED
5.4g
MONOUNSATURATED
9.84g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 19.2:1
Above the ideal 4:1 (19.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.