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Source of healthy fats and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Avocado dip (30 g) has 46 calories. That works out to 152 calories per 100 g. It contains 2.6 g of carbs, 0.6 g of protein, 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.
Selected: 2 tablespoon (medium) · 30 g
46
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
4g
· 5% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 5% · Fat 74%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 0.6 g | 1% |
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) | 30 g | 46 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 1 serving (medium) | 50 g | 76 kcal |
| 4 tablespoon (large) | 60 g | 91 kcal |
| 0.25 cup (quarter) | 60 g | 91 kcal |
| 100 g | 100 g | 152 kcal |
| 1 serving (large) | 100 g | 152 kcal |
| ½ cup (half) | 120 g | 182 kcal |
| 1 pack (large) | 150 g | 228 kcal |
Calculated from 152 calories per 100 g.
Mash ripe avocado with lime or lemon juice, salt, and your choice of garlic, herbs, or olive oil. Use a fork for a chunky dip or blend briefly for a smoother texture. Taste and adjust the seasoning before serving.
Avocado dip goes well with tortilla chips, crackers, raw vegetables, and toasted bread. You can also serve it alongside tacos or grilled food, or spoon it over baked potatoes for a creamy, tangy topping.
Add lime or lemon juice and limit the dip’s contact with air. Press plastic wrap directly onto its surface, then seal the container and refrigerate it. A little browning on top can be scraped away if the dip otherwise looks and smells fresh.
No, avocado dip is a broad category, while guacamole is a specific Mexican preparation. Guacamole commonly combines mashed avocado with lime, onion, tomato, and cilantro; other avocado dips may include yogurt, sour cream, or different seasonings.
Avocado dip is best eaten within one to two days when kept in a sealed container in the refrigerator. Use a clean spoon each time and discard it if it develops mold, an off smell, or an unusual texture.
Yes, avocado dip can be frozen, although thawing may make it watery or less smooth. Add citrus juice, store it in an airtight freezer-safe container, and thaw it in the refrigerator. Stir well before serving.
Yes, you can make avocado dip with just a fork and a bowl. Mash the avocado by hand, then stir in the other ingredients; this gives the dip a chunkier texture than blending, which many people prefer.
Yes, avocado dip works as a creamy sandwich spread. Spread a thin layer on the bread and add moist fillings just before eating, so the bread is less likely to become soggy.
Avocado dip provides unsaturated fats and fiber from avocado, making it a nourishing choice for many meals. The ingredients you mix in matter too: extra salt, cream, or oil can change the overall nutritional profile.
An unripe avocado is usually too firm and bland for a good dip, and it will not mash smoothly. Let it ripen at room temperature until it yields slightly to gentle pressure, then prepare the dip.
Vitamins
B5
0.41mg · 8% DV
Folate
23.4µg · 6% DV
Vitamin K
6.15µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
146mg · 4% DV
Sodium
84mg · 4% DV
Phosphorus
16mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 46 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.
Avocado dip is a creamy mash of ripe avocado, often seasoned with citrus juice, garlic, salt and herbs. Recipes vary: some take cues from Mexican guacamole, while others keep the flavour simple or add ingredients such as yoghurt or chilli.
Serve it as a snack with raw vegetables, crackers or toasted bread, or alongside grilled food. Its soft texture and fresh, tangy taste make it an easy addition to a sharing platter. Avocado gives the dip a nourishing mix of fats and fibre. For a lighter way to enjoy it, scoop it up with cucumber, peppers or carrot sticks rather than serving it only with chips.
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.
No known major allergens
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
SATURATED
0.57g
MONOUNSATURATED
2.63g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.