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Avocado breakfast spread Calories
Source of fiber and heart-healthy monounsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Avocado breakfast spread (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.
Avocado breakfast spread Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
48
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
4.4g
· 6% 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 20% · Protein 5% · Fat 75%
Avocado breakfast spread nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| 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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How Many Calories in 2 Tablespoons of Avocado breakfast spread?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 48 kcal |
| 1 tablespoon (thin) | 15 g | 24 kcal |
| 1 slice (thin) | 25 g | 40 kcal |
| 1 slice (thick) | 40 g | 64 kcal |
| 3 tablespoon (thick) | 45 g | 72 kcal |
| 1 serving (small) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (large) | 100 g | 160 kcal |
| 1 cup (whole) | 230 g | 368 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Avocado breakfast spread
How do you make avocado breakfast spread?
Mash a ripe avocado with lemon or lime juice and salt to make avocado breakfast spread. Keep it slightly chunky for a rustic texture, or mash it smooth; add pepper, herbs or a little olive oil if you like.
How do you stop avocado breakfast spread from turning brown?
Mix citrus juice into avocado breakfast spread and limit its contact with air. Press food wrap directly onto the surface, seal the container and refrigerate it; these steps slow the oxidation that makes mashed avocado brown.
Is avocado breakfast spread the same as guacamole?
No, avocado breakfast spread is not necessarily guacamole. Guacamole is a Mexican dip often made with ingredients such as lime, cilantro, onion and chile, while a breakfast spread may be simpler and seasoned to suit toast or sandwiches.
What can you add to avocado breakfast spread?
Lemon or lime juice and salt are a simple base for avocado breakfast spread. Black pepper, chili flakes, chopped herbs, garlic or olive oil can add flavor; add strong ingredients gradually so they do not overwhelm the avocado.
What bread goes best with avocado breakfast spread?
Toasted sourdough, whole-grain bread and crisp rye are all good with avocado breakfast spread. Toast gives the soft spread a crisp contrast, and sturdy slices hold it better than very thin, soft bread.
How can you tell if an avocado is ripe enough for avocado breakfast spread?
A ripe avocado yields slightly when gently pressed but should not feel mushy. If it is hard, it will be difficult to mash; if it has sunken spots or feels very soft, the flesh may be bruised or overripe.
Can you make avocado breakfast spread ahead of time?
Yes, avocado breakfast spread can be made ahead, though its surface may darken as it sits. Stir in citrus juice, press wrap directly against the spread, seal it and refrigerate; mix it again before serving.
How long does avocado breakfast spread keep in the fridge?
Avocado breakfast spread is best eaten soon after preparation because its color and texture deteriorate with time. Refrigerate leftovers promptly in an airtight container, and discard the spread if it develops an off smell or unusual appearance.
Can you freeze avocado breakfast spread?
Yes, you can freeze avocado breakfast spread, but thawing may leave it softer or less smooth. Store it in an airtight freezer-safe container, then thaw it in the refrigerator and stir well before using it on toast or in a sandwich.
Does avocado breakfast spread go well with eggs?
Yes, avocado breakfast spread pairs well with eggs. Spoon it onto toast and top with a fried, poached or boiled egg; black pepper or chili flakes add flavor without masking the avocado.
Avocado breakfast spread Vitamins & Minerals
Vitamins
B5
0.42mg · 8% DV
Folate
24.3µg · 6% DV
Vitamin K
6.3µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
146mg · 4% DV
Phosphorus
16mg · 2% DV
Magnesium
8.7mg · 2% DV
Sodium
2.1mg · 0% DV
Avocado breakfast spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado breakfast spread
To burn the 48 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 breakfast spread?
Avocado breakfast spread is made by mashing ripe avocado until soft and spreadable. Lemon juice, salt, olive oil or herbs may be added, though recipes vary. Avocados originated in Mesoamerica, and mashed avocado is now a familiar breakfast topping in many places; it is not necessarily the same as a spiced guacamole.
Its creamy texture and mild, buttery flavour work well on toast, alongside eggs, or with sliced tomatoes and other breakfast foods. The spread provides fibre and mostly monounsaturated fat; per 100 g, it contains 6.7 g of fibre. For a lighter meal, use a modest amount and pair it with vegetables, or serve it on whole-grain toast for a more filling breakfast.
How Nutritious Is Avocado breakfast spread?
Nutrient density
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.
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 breakfast spread 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 breakfast spread Contain Allergens?
No known major allergens
Which Diets Is Avocado breakfast spread 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 breakfast spread Fat Profile
SATURATED
0.64g
MONOUNSATURATED
2.94g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.