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Rich in healthy fats, fiber, and potassium; avocado mash flavored with garlic.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Garlic avocado mash (30 g) has 50 calories. That works out to 167 calories per 100 g. It contains 2.7 g of carbs, 0.7 g of protein, 4.5 g of fat and 2.1 g of fiber. Its 0.4 mg of B5 covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
50
KCAL / 30G
Carbs
2.7g
· 1% DV
Protein
0.7g
· 1% DV
Fat
4.5g
· 6% DV
Fiber
2.1g
· 8% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 2.1 g | 8% |
| Protein | 0.7 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 | 50 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 4 tablespoon (large) | 60 g | 100 kcal |
| 0.25 cup (quarter) | 60 g | 100 kcal |
| 1 piece (small) | 85 g | 142 kcal |
| 100 g | 100 g | 167 kcal |
| ½ cup (half) | 120 g | 200 kcal |
| 1 piece (large) | 150 g | 251 kcal |
| 1 cup (whole) | 240 g | 401 kcal |
Calculated from 167 calories per 100 g.
Make garlic avocado mash by mashing a ripe avocado with crushed garlic, lemon or lime juice, and salt. Taste before adding more garlic, since its flavor can quickly take over. Serve it soon after mixing for the freshest flavor and color.
Garlic avocado mash goes well with toast, crackers, and sliced vegetables, and it also works as a sandwich or wrap spread. Try it alongside eggs or grilled fish for a more filling meal. Its creamy texture pairs especially well with crisp, fresh toppings.
Add lemon or lime juice to garlic avocado mash and limit its contact with air to slow browning. Press plastic wrap directly onto the surface or use a small airtight container. The acid helps, but it will not keep the mash bright indefinitely.
Garlic avocado mash is best eaten fresh, but it can be kept covered in the refrigerator and used by the next day. The surface may darken as it sits. Discard it if you notice mold, an off smell, or other signs of spoilage.
Yes, you can freeze garlic avocado mash, though thawing may leave it softer or slightly watery. Add citrus juice, pack it in an airtight container with little empty space, and thaw it in the refrigerator. Stir well before serving, and do not refreeze it.
No, garlic avocado mash is not necessarily the same as guacamole. It is often a simple mixture of avocado, garlic, and citrus, while guacamole commonly includes ingredients such as onion, tomato, cilantro, or chile. Recipes vary, so the names can overlap.
Yes, you can make garlic avocado mash a few hours ahead, but it is most appealing when freshly prepared. Mix in citrus juice, cover the surface tightly, and refrigerate it promptly. Stir and taste before serving, since the garlic flavor may become stronger as it sits.
Raw garlic gives garlic avocado mash a sharp, pronounced flavor, while roasted garlic makes it sweeter and milder. Use a small amount of raw garlic at first, then adjust to taste. Roasted garlic is a good choice when you want a gentler spread.
Yes, garlic avocado mash works as a dip for vegetable sticks, pita, or tortilla chips. If it is too thick for dipping, loosen it with a little citrus juice or water and stir until smooth. Add liquid gradually so it does not become runny.
Serve a thinner layer of garlic avocado mash with plenty of crunchy vegetables, or use it as a sandwich spread instead of adding extra sauces. You do not need to add oil to make it creamy; ripe avocado mashes smoothly on its own.
Vitamins
B5
0.44mg · 9% DV
Folate
26.4µg · 7% DV
Vitamin K
6.6µg · 6% DV
B6
0.09mg · 5% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
150mg · 4% DV
Phosphorus
16mg · 2% DV
Magnesium
9mg · 2% DV
Sodium
2.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 50 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.
Garlic avocado mash is made by crushing ripe avocado with garlic; it can be left chunky or worked into a smooth spread. Lemon juice, salt or fresh herbs are common additions, though the avocado and garlic give it its defining flavour.
It works on toast for breakfast or lunch, as a dip for vegetables, and alongside tacos, wraps or grilled dishes. The avocado’s creamy, buttery texture softens the garlic’s sharpness. This is a filling choice with plenty of fibre and mostly unsaturated fat; it provides 6.9 g of fibre per 100 g. Pair it with crisp vegetables or whole-grain bread for a simple snack, and add garlic gradually if you prefer a milder taste.
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
0.66g
MONOUNSATURATED
2.94g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 17.7:1
Above the ideal 4:1 (17.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.