2 tablespoon (medium) of Avocado puree (30 g) has 48 calories. That works out to 160 calories per 100 g. It contains 2.6 g of carbs, 0.6 g of protein, 4.4 g of fat and 2 g of fiber. Its 0.4 mg of B5 covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Avocado puree?

Made by mashing ripe avocados until smooth or leaving a little texture, avocado puree is a simple way to use a fruit native to Central America. A squeeze of lemon or lime helps brighten its mild, buttery flavour; it can be seasoned to taste or kept plain.

Spread it on toast, spoon it into sandwiches and wraps, or serve it alongside eggs, beans, grilled fish, or vegetables. It is creamy without dairy and provides mostly unsaturated fat, along with fibre; a 100 g portion has 6.7 g of fibre. For a lighter meal, pair a modest amount with crunchy vegetables or whole-grain toast rather than adding several rich toppings.

Avocado puree Nutrition Facts

Selected: 100 g

160

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

· 4% DV

Fat

14.7g

· 19% DV

Fiber

6.7g

· 24% DV

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

Calories come from: Carbs 20% · Protein 5% · Fat 75%

Avocado puree Vitamins & Minerals

Vitamins

1.39mg · 28% DV

Folate

81µg · 20% DV

Vitamin K

21µg · 18% DV

0.26mg · 15% DV

Minerals

Potassium ⭐

485mg · 14% DV

Zinc

1mg · 9% DV

Magnesium

29mg · 7% DV

Phosphorus

52mg · 7% DV

How Nutritious Is Avocado puree?

Nutrient density

High

75/ 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

57/ 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 puree 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 puree

To burn the 160 calories in 100 g:

🚶

40min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

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

Is Avocado puree 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 puree 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 puree 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 puree Fat Profile

SATURATED

2.13g

MONOUNSATURATED

9.8g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 15.5:1

Above the ideal 4:1 (15.5:1).

Compare Avocado puree

🥑vs🍅

Avocado puree vs Tomato142 kcal more per 100 g

→🥑vs🥗

Avocado puree vs Mixed Green Salad142 kcal more per 100 g

→🥑vs🫑

Avocado puree vs Red Pepper129 kcal more per 100 g

→🥑vs🥄

Avocado puree vs Boiled Beetroot116 kcal more per 100 g

→

Foods Similar to Avocado puree

🍅

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 puree

How do you make avocado puree?

To make avocado puree, remove the skin and pit from a ripe avocado, then mash the flesh with a fork or blend it until smooth. Add a little water or lemon juice if you want a thinner consistency.

How do you keep avocado puree from turning brown?

Add lemon or lime juice and limit the puree’s contact with air. Press food-safe wrap directly onto the surface or store it in an airtight container; browning is oxidation and does not by itself mean the puree has spoiled.

How long does avocado puree last in the fridge?

Avocado puree usually keeps for about 1–2 days in an airtight container in the refrigerator. A browned surface can be scraped off, but discard the puree if it has mold, an unpleasant smell, or other clear signs of spoilage.

Can you freeze avocado puree?

Yes, avocado puree can be frozen, although it may become slightly watery or grainy after thawing. Freeze it in airtight, portion-sized containers, thaw it in the refrigerator, and do not refreeze puree once it has thawed.

Is avocado puree the same as guacamole?

No. Avocado puree can be plain mashed avocado, while guacamole is typically seasoned with ingredients such as lime, onion, tomato, and chile. You can use plain puree in place of guacamole, but it will taste less seasoned.

Can babies eat avocado puree?

Yes, plain avocado puree can be offered when a baby is ready for complementary foods. Its soft texture is easy to mash; do not add salt, sugar, or honey, and adjust the texture to the baby’s feeding ability.

What can you use avocado puree for?

Avocado puree works as a spread for toast or sandwiches, a creamy addition to sauces and dressings, or a topping for eggs and grain bowls. Add it near serving time in hot dishes to preserve its fresh flavor.

How do you know if an avocado is ripe enough for puree?

A ripe avocado yields slightly to gentle pressure and is easy to mash. If it feels hard, leave it to ripen at room temperature; avoid fruit that is very mushy, bruised, or brown inside.

Can you make avocado puree without lemon juice?

Yes, avocado puree can be made without lemon juice. Lemon adds tang and slows browning, but it is not needed for the texture; cover the puree tightly and use it soon if you leave the juice out.

Can you cook with avocado puree?

Yes, avocado puree can be stirred into warm dishes, but prolonged cooking may change its flavor and texture. For a creamy sauce or soup, mix it in after removing the dish from the heat rather than boiling it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026