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Lemon avocado mash Calories
Fiber-rich avocado mash with lemon and heart-healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Lemon avocado mash (30 g) has 50 calories. That works out to 167 calories per 100 g. It contains 2.7 g of carbs, 0.6 g of protein, 4.6 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.
What is Lemon avocado mash?
Lemon avocado mash is made by crushing ripe avocado and mixing it with lemon juice; some versions include a little zest. It is a simple preparation rather than a dish tied to one particular region, and its texture can range from nearly smooth to softly chunky. The lemon’s sharp, fresh taste balances the avocado’s mild, creamy richness.
Use it as a toast or sandwich spread, or serve it as a dip with vegetables or crackers. It fits easily into breakfasts and light lunches, whether you live somewhere avocado is a familiar staple or are trying it for the first time. The mash is rich in fat and provides fibre, while offering relatively little protein; a 100-gram portion has 6.8 grams of fibre. For a lighter serving, spread on a thin layer and pair with crisp vegetables or an egg.
Lemon avocado mash Nutrition Facts
Selected: 100 g
167
KCAL / 100G
Carbs
9g
· 3% DV
Protein
2.1g
· 4% DV
Fat
15.2g
· 19% DV
Fiber
6.8g
· 24% 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%
Lemon avocado mash Vitamins & Minerals
Vitamins
B5
1.35mg · 27% DV
Folate
86µg · 22% DV
B6
0.28mg · 16% DV
Vitamin K
19µg · 16% DV
Minerals
Potassium ⭐
500mg · 15% DV
Zinc
1mg · 9% DV
Phosphorus
54mg · 8% DV
Magnesium
30mg · 7% DV
How Nutritious Is Lemon avocado mash?
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.
Lemon avocado mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lemon avocado mash
To burn the 167 calories in 100 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.
Is Lemon 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 Lemon avocado mash Contain Allergens?
No known major allergens
Which Diets Is Lemon 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
Lemon avocado mash Fat Profile
SATURATED
2.2g
MONOUNSATURATED
9.9g
POLYUNSATURATED
2g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Frequently Asked Questions About Lemon avocado mash
How do you make lemon avocado mash?
Make lemon avocado mash by mashing ripe avocado with lemon juice and a pinch of salt. Use a fork for a slightly chunky texture or keep mashing until smooth. Add the lemon gradually so you can adjust the tartness.
How do you keep lemon avocado mash from turning brown?
Limit air exposure to keep lemon avocado mash green for longer. Press plastic wrap directly onto the surface or store it in an airtight container, then refrigerate promptly; lemon slows browning but does not stop it completely.
How long does lemon avocado mash last in the fridge?
Lemon avocado mash is best eaten the day it is made, though it can remain usable for a short time when tightly covered and refrigerated. Discard it if you notice mold, an off smell, or a slimy texture.
Can you freeze lemon avocado mash?
Yes, you can freeze lemon avocado mash, but thawing may make it less creamy. Freeze it in a small airtight container, thaw it in the refrigerator, and stir well before serving; it works especially well in dips or spreads.
What can you eat with lemon avocado mash?
Lemon avocado mash pairs well with toast, eggs, grilled fish, roasted vegetables, and sandwiches. It also makes a quick dip for raw vegetables or crackers; add herbs or chilli just before serving for extra flavor.
Is lemon avocado mash the same as guacamole?
No, lemon avocado mash is not necessarily guacamole. It can be a simple blend of avocado and lemon, while guacamole commonly includes ingredients such as onion, tomato, cilantro, and chilli.
Can you make lemon avocado mash ahead of time?
You can make lemon avocado mash a few hours ahead, but it is freshest when prepared close to serving. Store it airtight in the refrigerator with wrap touching the surface, then stir it before putting it on the table.
How ripe should avocados be for lemon avocado mash?
Use avocados for lemon avocado mash that yield slightly to gentle pressure without feeling mushy. If they are firm, leave them at room temperature to ripen; refrigeration slows that process.
Can you use lime instead of lemon in lemon avocado mash?
Yes, lime can replace lemon in lemon avocado mash, although it gives the spread a sharper, more distinctive citrus flavor. Add it a little at a time and taste as you go, especially if serving it with fish or spicy food.
Why is my lemon avocado mash bitter?
Lemon avocado mash can taste bitter if the avocado is overripe or bruised, or if too much lemon zest or citrus pith gets mixed in. Scoop the flesh away from dark spots and use juice rather than the white pith.
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Nutrition data compiled from USDA FoodData Central and scientific sources.