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Creamy avocado salad Calories
Rich in healthy fats, fiber, and satiety
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Creamy avocado salad (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 15.1 g of carbs, 3.8 g of protein, 26.5 g of fat and 10.1 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Creamy avocado salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
302
KCAL / 180G
Carbs
15.1g
· 5% DV
Protein
3.8g
· 8% DV
Fat
26.5g
· 34% DV
Fiber
10.1g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 5% · Fat 76%
Creamy avocado salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 26.5 g | 34% |
| Saturated fat | 4.14 g | 21% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 15.1 g | 5% |
| Fiber | 10.1 g | 36% |
| Protein | 3.8 g | 8% |
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 1 Cup of Creamy avocado salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 302 kcal |
| 1 tablespoon (small) | 20 g | 34 kcal |
| 2 tablespoon (double) | 40 g | 67 kcal |
| 1 piece (half) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 120 g | 202 kcal |
| 1 piece (whole) | 180 g | 302 kcal |
| 1 serving (large) | 220 g | 370 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Creamy avocado salad
How do you make creamy avocado salad?
Creamy avocado salad is made by combining ripe avocado with a creamy dressing, often yogurt or mayonnaise, then seasoning it with lemon or lime, salt, and pepper. Fold in ingredients such as cucumber, herbs, or chopped egg, and serve it chilled.
How do you keep creamy avocado salad from turning brown?
Add lemon or lime juice to creamy avocado salad as soon as you cut the avocado. Press the salad into an airtight container, cover its surface closely, and refrigerate it; less contact with air helps the avocado keep its color.
Can you make creamy avocado salad ahead of time?
Yes, creamy avocado salad can be made a few hours ahead, but it is best soon after preparation. Add citrus juice, cover the surface tightly, and refrigerate it; stir before serving, since the dressing may loosen as it sits.
What ingredients go in creamy avocado salad?
Creamy avocado salad usually combines ripe avocado with a creamy base such as yogurt or mayonnaise, plus citrus juice and seasoning. Cucumber, fresh herbs, red onion, or chopped egg are common additions, depending on whether you want a side salad or a more filling dish.
How long does creamy avocado salad last in the fridge?
Creamy avocado salad is best eaten within a day when stored in a covered container in the refrigerator. The avocado can darken and the dressing may become watery over time, so discard it if it has been left out for an extended period.
Can you use Greek yogurt in creamy avocado salad?
Yes, Greek yogurt works well in creamy avocado salad and gives it a thick, tangy dressing. Stir it into mashed avocado gradually, then add lemon juice and seasoning; if the mixture feels too dense, loosen it with a little water or extra citrus juice.
What can you serve with creamy avocado salad?
Creamy avocado salad goes well with grilled chicken, fish, or toasted bread. Serve it alongside soup or a simple grain bowl for a light meal; its soft, rich texture also pairs nicely with crisp vegetables.
Can creamy avocado salad be frozen?
No, creamy avocado salad does not freeze well. Thawed avocado tends to become mushy and watery, and a yogurt- or mayonnaise-based dressing can separate, so prepare only what you plan to eat fresh.
Why does creamy avocado salad taste bitter?
Creamy avocado salad may taste bitter if the avocado is underripe or has dark, damaged flesh. Choose an avocado that yields slightly when pressed, remove any browned parts, and balance the flavor with citrus and a little salt.
Can you use mayonnaise instead of yogurt in creamy avocado salad?
Yes, mayonnaise can replace yogurt in creamy avocado salad for a richer, less tangy dressing. Start with a small amount so it does not overwhelm the avocado, then adjust the lemon juice and seasoning to balance the flavor.
Creamy avocado salad Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
B5
1.71mg · 34% DV
Folate
122.4µg · 31% DV
Vitamin E
3.78mg · 25% DV
Minerals
Copper
0.29mg · 32% DV
Potassium ⭐
738mg · 22% DV
Sodium
432mg · 19% DV
Phosphorus
86mg · 12% DV
Creamy avocado salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Creamy avocado salad
To burn the 302 calories in 1 cup (medium) (180 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 Creamy avocado salad?
Creamy avocado salad combines ripe avocado, mashed or chopped, with a creamy dressing; recipes vary, and it is a contemporary, broadly international preparation rather than a dish with one fixed regional origin. The avocado gives it a buttery, soft texture, while the dressing makes it smooth and rich. Lemon, herbs and crisp greens add freshness and contrast. It works as a side salad, a sandwich filling or a topping for toast, and can be served with grilled food or a simple lunch. Avocado makes it a source of unsaturated fats and fibre, with a more satisfying feel than a light leafy salad. For a fresher, lighter version, use less of the creamy dressing and add extra lemon, herbs or crunchy vegetables.
How Nutritious Is Creamy avocado salad?
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 Creamy avocado salad 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 Creamy avocado salad Contain Allergens?
Contains these allergens:
Which Diets Is Creamy avocado salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Creamy avocado salad Fat Profile
SATURATED
4.14g
MONOUNSATURATED
16.02g
POLYUNSATURATED
3.42g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.