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Creamy blend 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
2 tablespoon (medium) of Avocado cheese spread (40 g) has 84 calories. That works out to 210 calories per 100 g. It contains 3 g of carbs, 2.5 g of protein, 7 g of fat and 1.7 g of fiber. Its 0.4 mg of B5 covers 9% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 40 g
84
KCAL / 40G
Carbs
3g
· 1% DV
Protein
2.5g
· 5% DV
Fat
7g
· 9% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 12% · Fat 74%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.08 g | 10% |
| Trans fat | 0 g | |
| Sodium | 128 mg | 6% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 2.5 g | 5% |
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) | 40 g | 84 kcal |
| 1 tablespoon (small) | 20 g | 42 kcal |
| 1 slice (thin) | 30 g | 63 kcal |
| 1 serving (small) | 30 g | 63 kcal |
| 1 piece (medium) | 40 g | 84 kcal |
| 1 slice (thick) | 50 g | 105 kcal |
| 3 tablespoon (large) | 60 g | 126 kcal |
| 1 serving (large) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
Calculated from 210 calories per 100 g.
Avocado cheese spread is made by mashing ripe avocado with a soft cheese, such as cream cheese or feta. Lemon juice and seasonings are common additions; the cheese gives the mixture a creamier, tangier taste than plain mashed avocado.
Mash a ripe avocado with soft cheese until the mixture is as smooth or chunky as you like. Stir in lemon juice, black pepper, and herbs, then taste before adding salt because some cheeses are already salty.
Yes, avocado cheese spread can replace mayonnaise in sandwiches and wraps when you want a thicker, tangier filling. It is softer than mayonnaise, so spread it directly on the bread and assemble the sandwich shortly before serving.
Add lemon or lime juice to avocado cheese spread and press food wrap directly against its surface before sealing the container. These steps limit oxidation, though the top may still darken slightly during storage.
Avocado cheese spread is best eaten within about 1–2 days when kept in a sealed container in the refrigerator. Discard it if it develops an off smell or an unusual appearance, and avoid leaving it at room temperature for extended periods.
You can freeze avocado cheese spread, but thawing often makes the avocado and cheese mixture watery or grainy. For the best texture, make only what you expect to eat soon and refrigerate any leftovers instead.
No, avocado cheese spread is not the same as guacamole. Guacamole is typically seasoned avocado without cheese, while the cheese in this spread adds a creamy texture and a savory, tangy flavor.
Cream cheese makes avocado cheese spread smooth and mild, while feta gives it a saltier, sharper flavor. Choose a soft cheese that mashes easily, and adjust the added salt to suit the cheese you use.
Serve avocado cheese spread with toast, crackers, sliced vegetables, or as a filling for wraps and sandwiches. It also works as a dip for carrot and cucumber sticks; keep it chilled until serving.
Yes, avocado cheese spread works as a dip for raw vegetables, pita, and crackers. If it is too thick for dipping, mix in a small spoonful of lemon juice or plain yogurt until it reaches the texture you want.
Vitamins
B5
0.44mg · 9% DV
B12
0.2µg · 8% DV
Vitamin K
7.2µg · 6% DV
Vitamin E
0.88mg · 6% DV
Minerals
Copper
0.07mg · 8% DV
Sodium
128mg · 6% DV
Phosphorus
34mg · 5% DV
Selenium
2.4µg · 4% DV
Potassium ⭐
148mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 84 calories in 2 tablespoon (medium) (40 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 cheese spread is a smooth, thick mixture of ripe avocado mashed with cheese. It is a simple modern spread rather than a dish tied to one particular place. The avocado brings a mellow, buttery richness, while the cheese adds a savoury, slightly tangy note. Try it on toast or in sandwiches, serve it with crackers, or use it as a dip for crisp vegetables; these are easy options for breakfast, lunch or a casual snack. It is rich in fat and provides some protein, with 4.2 g of fibre per 100 g. A squeeze of lemon and chopped herbs can brighten the flavour, and a thin layer is often enough on toast.
Medium
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 3
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
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.08g
MONOUNSATURATED
3.8g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.