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A mound of bright green avocado mash with a soft, slightly chunky texture and tiny pale bits of garlic, served in a small bowl.
●Low GI
⚡High Potassium
🌿High Fiber

Garlic avocado mash Calories

Rich in healthy fats, fiber, and potassium; avocado mash flavored with garlic.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

167kcal

GI

15low

POTASSIUM · 100 G

500mg

FIBER · 100 G

6.9g

Quick answer

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.

Garlic avocado mash Nutrition Facts

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%

Garlic avocado mash nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories50 kcal
Total fat4.5 g6%
Saturated fat0.66 g3%
Trans fat0 g
Sodium2.4 mg0%
Total carbohydrate2.7 g1%
Fiber2.1 g8%
Protein0.7 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 Garlic avocado mash?

ServingAmountCalories
2 tablespoon (medium)30 g50 kcal
1 tablespoon (small)15 g25 kcal
4 tablespoon (large)60 g100 kcal
0.25 cup (quarter)60 g100 kcal
1 piece (small)85 g142 kcal
100 g100 g167 kcal
½ cup (half)120 g200 kcal
1 piece (large)150 g251 kcal
1 cup (whole)240 g401 kcal

Calculated from 167 calories per 100 g.

Frequently Asked Questions About Garlic avocado mash

How do you make garlic avocado mash?

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.

What do you eat garlic avocado mash with?

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.

How do you keep garlic avocado mash from turning brown?

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.

How long does garlic avocado mash last in the fridge?

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.

Can you freeze garlic avocado mash?

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.

Is garlic avocado mash the same as guacamole?

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.

Can you make garlic avocado mash ahead of time?

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.

Should you use raw or roasted garlic in garlic avocado mash?

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.

Can garlic avocado mash be used as a dip?

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.

How can you make garlic avocado mash less rich?

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.

Garlic avocado mash Vitamins & Minerals

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

Garlic avocado mash 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 Garlic avocado mash

To burn the 50 calories in 2 tablespoon (medium) (30 g):

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Garlic avocado mash?

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.

How Nutritious Is Garlic avocado mash?

Nutrient density

High

74/ 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

57/ 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 Garlic avocado mash 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 Garlic avocado mash 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 Garlic avocado mash 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

Garlic avocado mash Fat Profile

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.