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Avocado cheese sauce Calories
Creamy sauce with healthy fats and dairy protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Avocado cheese sauce (30 g) has 74 calories. That works out to 245 calories per 100 g. It contains 2.1 g of carbs, 1.9 g of protein, 6.5 g of fat and 1 g of fiber. Its 43.8 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Avocado cheese sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
74
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
1.9g
· 4% DV
Fat
6.5g
· 8% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 10% · Fat 79%
Avocado cheese sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 123 mg | 5% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 1.9 g | 4% |
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 cheese sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 74 kcal |
| 1 teaspoon (small) | 5 g | 12 kcal |
| 1 tablespoon (small) | 15 g | 37 kcal |
| 1 serving (small) | 45 g | 110 kcal |
| 4 tablespoon (large) | 60 g | 147 kcal |
| 1 serving (medium) | 75 g | 184 kcal |
| 100 g | 100 g | 245 kcal |
| 1 pack (whole) | 200 g | 490 kcal |
| 1 cup (whole) | 240 g | 588 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Avocado cheese sauce
How do you make avocado cheese sauce?
Avocado cheese sauce is made by mashing ripe avocado and blending it with cream cheese, soft cheese, or grated cheese. Add a little lemon juice or milk to adjust the texture, then season with salt, pepper, or garlic to taste.
What cheese works best in avocado cheese sauce?
Cream cheese makes avocado cheese sauce smooth and rich, while a mild melting cheese gives it a more savory, stretchy texture when warmed. Use a cheese you enjoy, and taste before adding salt because some cheeses are already salty.
Can you use avocado cheese sauce for pasta?
Yes, avocado cheese sauce works as a quick pasta sauce. Stir it through freshly cooked pasta off the heat, adding a splash of pasta water if it seems too thick. Avoid boiling the sauce, which can make the avocado taste less fresh and the cheese separate.
How do you stop avocado cheese sauce from turning brown?
Add lemon juice to avocado cheese sauce and limit its contact with air to slow browning. Press plastic wrap directly onto the surface or store it in a tightly sealed container. The lemon helps preserve the color but does not keep the sauce fresh indefinitely.
How long does avocado cheese sauce last in the fridge?
Avocado cheese sauce usually keeps for about 1–2 days in a sealed container in the refrigerator. Its color and texture are best soon after preparation; discard it if it develops an off smell or other signs of spoilage.
Can you freeze avocado cheese sauce?
Freezing avocado cheese sauce is not recommended because thawing can leave the avocado and cheese watery or grainy. Make a smaller batch instead and refrigerate it in a sealed container for short-term use.
Can avocado cheese sauce be heated?
Yes, avocado cheese sauce can be warmed gently, but it is usually best served cool or at room temperature. Heat it briefly over low heat and stir often; boiling can cause the cheese to separate and dull the fresh avocado flavor.
Is avocado cheese sauce good as a dip for nachos?
Yes, avocado cheese sauce makes a creamy dip for nachos and tortilla chips. Serve it cool or at room temperature, and add diced tomato, jalapeño, or cilantro if you want extra freshness and a little heat.
What can you use instead of cream cheese in avocado cheese sauce?
You can replace cream cheese in avocado cheese sauce with soft goat cheese, ricotta, or a mild melting cheese, though each changes the texture and flavor. For a smooth dip, blend the substitute thoroughly with the mashed avocado.
What is the difference between avocado cheese sauce and guacamole?
Avocado cheese sauce includes cheese, which gives it a creamier, richer taste than traditional guacamole. Guacamole is usually centered on mashed avocado with lime or lemon, onion, and seasonings, and does not normally contain cheese.
Avocado cheese sauce Vitamins & Minerals
Vitamins
B5
0.23mg · 5% DV
Vitamin K
5.4µg · 5% DV
B2
0.05mg · 4% DV
B12
0.1µg · 4% DV
Minerals
Phosphorus
44mg · 6% DV
Sodium
123mg · 5% DV
Copper
0.04mg · 4% DV
Calcium
40mg · 4% DV
Potassium ⭐
96mg · 3% DV
Avocado cheese sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado cheese sauce
To burn the 74 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 cheese sauce?
Avocado cheese sauce combines ripe avocado with cheese into a smooth, creamy dip or spread. The exact cheese and seasoning can vary, so it may taste mild and buttery or more tangy and savoury. It has no single fixed regional tradition; it fits easily into everyday meals as a dip for vegetables and crackers, a spread in sandwiches, or a topping for grilled vegetables, eggs and other savoury dishes.
The avocado brings a soft texture and rich, mellow flavour, while cheese adds saltiness and dairy protein. It is energy-dense and rich in fats, with some fibre from the avocado. Use a modest spoonful when you want the flavour without making a dish too rich, and pair it with fresh vegetables or whole-grain bread.
How Nutritious Is Avocado cheese sauce?
Nutrient density
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.
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 cheese sauce Processed?
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.
Does Avocado cheese sauce Contain Allergens?
Contains these allergens:
Which Diets Is Avocado cheese 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
✓ Suitable
Low FODMAP
— Not suitable
Avocado cheese sauce Fat Profile
SATURATED
1.83g
MONOUNSATURATED
3.36g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 18.7:1
Above the ideal 4:1 (18.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.