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Avocado salsa Calories
Source of healthy fats and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (diced) of Avocado salsa (30 g) has 30 calories. That works out to 101 calories per 100 g. It contains 2.1 g of carbs, 0.4 g of protein, 2.4 g of fat and 1.3 g of fiber. Its 4.3 mg of Vitamin C covers 5% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Avocado salsa Nutrition Facts
Selected: 2 tablespoon (diced) · 30 g
30
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
0.4g
· 1% DV
Fat
2.4g
· 3% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 5% · Fat 68%
Avocado salsa nutrition facts table · 2 tablespoon (diced) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 35 mg | 2% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 0.4 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 Diced Avocado salsa?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (diced) | 30 g | 30 kcal |
| 1 tablespoon (diced) | 15 g | 15 kcal |
| 1 ounce (diced) | 28 g | 28 kcal |
| 4 tablespoon (diced) | 60 g | 61 kcal |
| 1 serving (small) | 60 g | 61 kcal |
| 100 g | 100 g | 101 kcal |
| ½ cup (diced) | 120 g | 121 kcal |
| 1 serving (large) | 120 g | 121 kcal |
| 1 cup (diced) | 240 g | 242 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Avocado salsa
What is avocado salsa?
Avocado salsa is a fresh, often chunky sauce made with avocado and ingredients such as tomato, onion, cilantro, and lime juice. Some versions include tomatillos or chile peppers, so its texture and flavor vary by recipe.
Is avocado salsa the same as guacamole?
No. Guacamole is usually a thicker, mashed avocado dip, while avocado salsa is often looser and includes more chopped vegetables or tomatillos. The names overlap in some recipes, but avocado salsa is commonly served as a pourable or spoonable sauce.
How do you make avocado salsa?
To make avocado salsa, combine diced ripe avocado with chopped tomato, onion, cilantro, lime juice, and salt. Add jalapeño for heat, then stir gently to keep some texture; blend briefly only if you prefer a smoother sauce.
How do you keep avocado salsa from turning brown?
Lime or lemon juice slows browning in avocado salsa, though it cannot prevent it indefinitely. Press plastic wrap directly onto the surface or store the salsa in an airtight container, refrigerate it, and serve it as fresh as possible.
What do you eat avocado salsa with?
Avocado salsa goes well with tortilla chips, tacos, burrito bowls, quesadillas, and grilled fish or chicken. Its creamy, tangy flavor also works as a topping for roasted vegetables; add it just before serving to keep the texture fresh.
How long does avocado salsa last in the fridge?
Avocado salsa is best eaten the day it is made, but it can generally keep for about one to two days refrigerated in an airtight container. Its color and texture deteriorate quickly, so discard it if it smells sour or looks unusual.
Can you freeze avocado salsa?
Yes, but freezing usually makes avocado salsa watery and soft after thawing, and chopped vegetables lose their crispness. If you do freeze it, expect a less fresh texture and use it in a blended sauce rather than as a chunky dip.
Is avocado salsa spicy?
Avocado salsa is not necessarily spicy; its heat comes from added chiles such as jalapeño or serrano. Leave them out for a mild version, or remove their seeds and membranes to reduce the heat while keeping the chile flavor.
Can you make avocado salsa ahead of time?
You can make avocado salsa a few hours ahead, but it tastes and looks best freshly prepared. To limit browning, add lime juice, cover the surface tightly, and refrigerate it; stir gently before serving.
Should avocado salsa be blended or chunky?
Avocado salsa can be either chunky or smooth, depending on how it is prepared. Chop and fold the ingredients together for a fresh, textured dip; pulse them briefly in a blender for a thinner sauce, stopping before it becomes completely uniform.
Avocado salsa Vitamins & Minerals
Vitamins
Vitamin C
4.26mg · 5% DV
Vitamin K
5.25µg · 4% DV
Folate
17.4µg · 4% DV
B5
0.22mg · 4% DV
Minerals
Copper
0.05mg · 6% DV
Potassium ⭐
123mg · 4% DV
Manganese
0.05mg · 2% DV
Magnesium
8.4mg · 2% DV
Sodium
35mg · 2% DV
Avocado salsa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado salsa
To burn the 30 calories in 2 tablespoon (diced) (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 salsa?
Avocado salsa is a Mexican-inspired sauce made with mashed or diced avocado, often mixed with tomato, onion, lime juice, coriander and chilli. Depending on the recipe, it can be chunky or smooth, and looser than guacamole. Its fresh, tangy flavour and creamy texture make it a natural fit for tacos, burritos and tortilla chips, as well as grilled meat or fish.
Avocado gives it most of its richness, along with fibre: it provides 4.5 g per 100 g. Use it as a dip, spoon it into a wrap, or serve it alongside grilled vegetables. For a lighter snack, pair it with sliced cucumber or peppers instead of chips; extra lime keeps the flavour bright.
How Nutritious Is Avocado salsa?
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 salsa 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 salsa Contain Allergens?
No known major allergens
Which Diets Is Avocado salsa 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 salsa Fat Profile
SATURATED
0.35g
MONOUNSATURATED
1.58g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.