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A thick, creamy green avocado dip with a few soft chunks and small darker-green flecks, served in a bowl.
●Low GI
⚡High Potassium
🌿High Fiber

Avocado dip Calories

Source of healthy fats and fiber

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

152kcal

GI

15low

POTASSIUM · 100 G

485mg

FIBER · 100 G

6.7g

Quick answer

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.

Avocado dip Nutrition Facts

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%

Avocado dip nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories46 kcal
Total fat4 g5%
Saturated fat0.57 g3%
Trans fat0 g
Sodium84 mg4%
Total carbohydrate2.6 g1%
Fiber2 g7%
Protein0.6 g1%

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 dip?

ServingAmountCalories
2 tablespoon (medium)30 g46 kcal
1 tablespoon (small)15 g23 kcal
1 serving (medium)50 g76 kcal
4 tablespoon (large)60 g91 kcal
0.25 cup (quarter)60 g91 kcal
100 g100 g152 kcal
1 serving (large)100 g152 kcal
½ cup (half)120 g182 kcal
1 pack (large)150 g228 kcal

Calculated from 152 calories per 100 g.

Frequently Asked Questions About Avocado dip

How do you make avocado dip?

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.

What can you serve with avocado dip?

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.

How do you stop avocado dip from turning brown?

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.

Is avocado dip the same as guacamole?

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.

How long does avocado dip last in the fridge?

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.

Can you freeze avocado dip?

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.

Can you make avocado dip without a food processor?

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.

Can you use avocado dip as a sandwich spread?

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.

Is avocado dip healthy?

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.

Can you make avocado dip with an unripe avocado?

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.

Avocado dip Vitamins & Minerals

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

Avocado dip Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Avocado dip

To burn the 46 calories in 2 tablespoon (medium) (30 g):

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

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 dip?

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.

How Nutritious Is Avocado dip?

Nutrient density

High

72/ 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

58/ 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.

Is Avocado dip 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 dip 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 dip 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 dip Fat Profile

SATURATED

0.57g

MONOUNSATURATED

2.63g

POLYUNSATURATED

0.53g

⚖️

Omega 6:3 ratio 16.3:1

Above the ideal 4:1 (16.3:1).

Compare Avocado dip

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🥥

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🌻🛢️

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Nutrition data compiled from USDA FoodData Central and scientific sources.