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Rich in heart-healthy monounsaturated fats and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Lime avocado mash (50 g) has 82 calories. That works out to 163 calories per 100 g. It contains 4.4 g of carbs, 1 g of protein, 7.4 g of fat and 3.4 g of fiber. Its 0.7 mg of B5 covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 50 g
82
KCAL / 50G
Carbs
4.4g
· 2% DV
Protein
1g
· 2% DV
Fat
7.4g
· 9% DV
Fiber
3.4g
· 12% 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 | 82 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.07 g | 5% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 3.4 g | 12% |
| Protein | 1 g | 2% |
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 |
|---|---|---|
| 1 serving (medium) | 50 g | 82 kcal |
| 1 tablespoon (medium) | 15 g | 24 kcal |
| 2 tablespoon (medium) | 30 g | 49 kcal |
| 1 piece (half) | 75 g | 122 kcal |
| 100 g | 100 g | 163 kcal |
| 1 serving (large) | 100 g | 163 kcal |
| 1 cup (diced) | 115 g | 187 kcal |
| 1 piece (whole) | 150 g | 245 kcal |
Calculated from 163 calories per 100 g.
Lime avocado mash is made by mashing ripe avocado with lime juice and, if desired, salt. Use a fork for a slightly chunky texture or blend it for a smoother spread, then serve it soon after preparing.
To slow browning in lime avocado mash, mix the lime juice through thoroughly and cover the surface so little air can reach it. Store it in an airtight container in the refrigerator; the lime helps, but does not stop discoloration completely.
Lime avocado mash usually keeps for about one to two days in a covered container in the refrigerator. Pressing food wrap directly onto its surface can slow browning; discard it if it develops an off smell or appearance.
No, lime avocado mash is usually a simple avocado-and-lime mixture, while guacamole often includes ingredients such as onion, tomato, cilantro, or chile. Recipes vary, though, and some versions of guacamole are just as simple.
An avocado for lime avocado mash should yield slightly to gentle pressure without feeling mushy. A very firm avocado is difficult to mash, while one with deep dents, a sunken feel, or dark damaged flesh may be past its best.
Yes, lime avocado mash can be frozen, though thawing may leave it softer, watery, or slightly grainy. Freeze it in an airtight container, thaw it in the refrigerator, and stir well before using it as a spread or dip.
Lime avocado mash pairs well with toast, tortilla chips, raw vegetable sticks, sandwiches, and grilled vegetables. Its bright, tangy flavor also works as a topping for tacos or grain bowls, rather than only as a dip.
Yes, lemon juice can replace lime juice in lime avocado mash. It adds acidity and helps slow browning, but its flavor is different; start with a little and adjust until the mash tastes balanced.
For smooth lime avocado mash, use a blender or food processor and scrape down the sides until no large pieces remain. A fork gives a chunkier result, which can be preferable when using the mash as a toast topping.
Yes, lime avocado mash can be prepared a few hours ahead, but it is freshest when made close to serving. Refrigerate it in a tightly sealed container with wrap touching the surface, then stir it before putting it out.
Vitamins
B5
0.7mg · 14% DV
Folate
42.5µg · 11% DV
Vitamin K
10.25µg · 9% DV
B6
0.13mg · 8% DV
Minerals
Copper
0.1mg · 11% DV
Potassium ⭐
248mg · 7% DV
Phosphorus
27mg · 4% DV
Manganese
0.08mg · 3% DV
Sodium
3.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 82 calories in 1 serving (medium) (50 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.
Lime avocado mash is made by crushing ripe avocado and mixing it with lime juice, often with a little salt. It is a simple preparation associated with Mexican and wider Latin American cooking; the seasoning can vary from kitchen to kitchen.
Its texture is soft and creamy, with a fresh tang from the lime. Serve it on toast, alongside eggs, or as a dip with vegetables or crisp tortilla chips. Avocado makes it rich in monounsaturated fats, while the mash also supplies fibre: a 100 g portion has 6.7 g. For a lighter serving, skip extra oil and pair it with fresh vegetables, or spread a modest amount on whole-grain toast.
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
1.07g
MONOUNSATURATED
4.93g
POLYUNSATURATED
0.91g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.