2 tablespoon (medium) of Mashed Hass Avocado (30 g) has 48 calories. That works out to 160 calories per 100 g. It contains 2.6 g of carbs, 0.6 g of protein, 4.4 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 Mashed Hass Avocado?

Mashed Hass Avocado is made by scooping out ripe Hass avocado flesh and mashing it until creamy, often with a little texture left. Avocados originated in Central America, while the Hass variety is known for its dark skin and rich, buttery flesh. The mash can be kept plain or seasoned with citrus, salt and herbs.

It is popular spread on toast, folded into sandwiches or served as a dip with vegetables and crackers. Its mild, buttery taste pairs well with tomato, chilli, lime and fresh herbs. It provides mostly unsaturated fat and fibre, with relatively little protein. For a lighter, brighter-tasting serving, add plenty of lime juice and pair it with crisp vegetables.

Mashed Hass Avocado Nutrition Facts

Selected: 100 g

160

KCAL / 100G

Carbs

8.5g

· 3% DV

Protein

· 4% DV

Fat

14.7g

· 19% DV

Fiber

6.7g

· 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%

Mashed Hass Avocado Vitamins & Minerals

Vitamins

1.39mg · 28% DV

Folate

81µg · 20% DV

Vitamin K

21µg · 18% DV

0.26mg · 15% DV

Minerals

Potassium ⭐

485mg · 14% DV

Zinc

1mg · 9% DV

Magnesium

29mg · 7% DV

Phosphorus

52mg · 7% DV

How Nutritious Is Mashed Hass Avocado?

Nutrient density

Very high

80/ 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.

Mashed Hass Avocado Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mashed Hass Avocado

To burn the 160 calories in 100 g:

🚶

40min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

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

Is Mashed Hass Avocado 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 Mashed Hass Avocado 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 Mashed Hass Avocado Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Mashed Hass Avocado Fat Profile

SATURATED

2.13g

MONOUNSATURATED

9.8g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 15.5:1

Above the ideal 4:1 (15.5:1).

Compare Mashed Hass Avocado

🥑vs🍓

Mashed Hass Avocado vs Strawberry128 kcal more per 100 g

→🥑vs🥑

Mashed Hass Avocado vs AvocadoSame calories per 100 g

→🥑vs🍑

Mashed Hass Avocado vs Peach121 kcal more per 100 g

→🥑vs🍇

Mashed Hass Avocado vs Dried Raisins139 kcal fewer per 100 g

→

Foods Similar to Mashed Hass Avocado

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Mashed Hass Avocado

How do you make mashed Hass avocado?

Mash the flesh of a ripe Hass avocado with a fork until it reaches your preferred texture. Add lemon or lime juice and seasonings if you like; stop while it is still slightly chunky for a thicker spread.

How do you keep mashed Hass avocado from turning brown?

Mix lemon or lime juice into mashed Hass avocado, then press plastic wrap directly against its surface or seal it in an airtight container. Refrigerate it promptly; the acid slows browning, but does not prevent it indefinitely.

How long does mashed Hass avocado last in the fridge?

Mashed Hass avocado usually keeps for about 1–2 days in an airtight container in the refrigerator. A little citrus juice can slow discoloration. Discard it if you notice mold, an unpleasant smell, or an unusual texture.

Can you freeze mashed Hass avocado?

Yes, mashed Hass avocado can be frozen, ideally with a little lemon or lime juice in an airtight container. Its texture may become softer or watery after thawing, so it works better in dips and sauces than as a fresh toast topping.

Is mashed Hass avocado the same as guacamole?

No, mashed Hass avocado can simply be seasoned avocado, while guacamole usually includes additions such as lime, onion, tomato, cilantro, or chile. Recipes vary, but guacamole is typically a more fully seasoned dip.

How can you tell if a Hass avocado is ripe enough to mash?

A ripe Hass avocado gives slightly when you press it gently in your palm. If it feels hard, it is not ready to mash; if it feels very soft or has sunken spots, it may be overripe or bruised.

What can you put in mashed Hass avocado for toast?

Lemon or lime, salt, and black pepper are simple additions to mashed Hass avocado on toast. For a heartier topping, add a cooked egg, sliced tomato, or chile flakes just before serving so the toast stays crisp.

Why is my mashed Hass avocado watery?

Mashed Hass avocado can turn watery if the fruit is overripe or has been frozen and thawed. Drain off excess liquid and stir the mash; for a thicker result, choose a ripe avocado that yields gently but is not mushy.

Can you make mashed Hass avocado ahead of time?

Yes, you can make mashed Hass avocado a few hours ahead. Stir in citrus juice, pack it tightly in an airtight container with little exposed surface, and refrigerate; mash it again briefly before serving if liquid separates.

What should you serve with mashed Hass avocado besides toast?

Mashed Hass avocado also works as a sandwich spread, a topping for eggs or grain bowls, and a dip for vegetables. Add it just before serving when possible, since prolonged exposure to air darkens the surface.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026