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Pepper avocado spread Calories
Rich in healthy fats, contains fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Pepper avocado spread (30 g) has 50 calories. That works out to 168 calories per 100 g. It contains 2.6 g of carbs, 0.6 g of protein, 4.5 g of fat and 1.7 g of fiber. Its 7.2 mg of Vitamin C covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Pepper avocado spread Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
50
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
0.6g
· 1% DV
Fat
4.5g
· 6% DV
Fiber
1.7g
· 6% 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%
Pepper avocado spread nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1.7 g | 6% |
| Protein | 0.6 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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How Many Calories in 2 Tablespoons of Pepper avocado spread?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 50 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 1 piece (thin) | 25 g | 42 kcal |
| 1 serving (small) | 45 g | 76 kcal |
| 4 tablespoon (large) | 60 g | 101 kcal |
| 0.25 cup (quarter) | 60 g | 101 kcal |
| 1 serving (large) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| ½ cup (half) | 120 g | 202 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Pepper avocado spread
How do you make pepper avocado spread?
Pepper avocado spread is made by mashing ripe avocado and mixing it with finely chopped pepper. Add lemon juice, salt, and optional garlic for flavor; briefly blending the ingredients gives it a smoother texture. Adjust the pepper to suit your preferred level of heat.
What kind of pepper goes in pepper avocado spread?
Bell pepper gives pepper avocado spread a mild, sweet flavor, while chili pepper makes it spicy. You can chop the pepper raw for a fresh crunch or roast it first for a softer texture and smoky taste.
How do you keep pepper avocado spread from turning brown?
Lemon or lime juice slows browning in pepper avocado spread. Store it in an airtight container with plastic wrap pressed directly against the surface, then refrigerate it. Browning happens when the avocado flesh is exposed to air.
What do you eat with pepper avocado spread?
Pepper avocado spread goes well with toast, crackers, sandwiches, and crunchy vegetables such as carrots or cucumber. Use it as a dip, spread it in a wrap, or serve it alongside eggs. Its creamy texture works especially well with crisp foods.
Is pepper avocado spread the same as guacamole?
Pepper avocado spread is similar to guacamole because both are based on mashed avocado, but they are not necessarily the same recipe. Guacamole often includes lime, onion, tomato, and cilantro; pepper avocado spread makes pepper a defining ingredient.
Can you freeze pepper avocado spread?
Yes, pepper avocado spread can be frozen, though thawing may make it watery or grainy. Freeze it in small airtight portions, thaw it in the refrigerator, and stir it well before serving. Use it soon after thawing for the best texture.
How long does pepper avocado spread last in the fridge?
Pepper avocado spread keeps for about 1–2 days in an airtight container in the refrigerator. A little lemon juice and protection from air help slow browning. Discard it if it develops mold, an unpleasant smell, or an unusual appearance.
Can you make pepper avocado spread with roasted peppers?
Yes, roasted peppers work well in pepper avocado spread and add a smoky, sweeter flavor. Let them cool and drain away excess liquid before mixing them with the avocado; otherwise, the spread can become too soft or watery.
How ripe should avocados be for pepper avocado spread?
Avocados for pepper avocado spread should yield slightly to gentle pressure without feeling mushy. An underripe avocado is difficult to mash and tastes firm, while an overripe one may have dark, damaged flesh that affects the spread’s flavor and texture.
Why does pepper avocado spread taste bitter?
Pepper avocado spread can taste bitter if the avocado is overripe, bruised, or has darkened flesh, or if too much raw garlic is added. Taste the avocado before mixing, remove discolored areas, and add strong seasonings gradually.
Pepper avocado spread Vitamins & Minerals
Vitamins
Vitamin C
7.2mg · 8% DV
B5
0.32mg · 6% DV
Folate
21.6µg · 5% DV
Vitamin K
5.7µg · 5% DV
Minerals
Copper
0.05mg · 6% DV
Potassium ⭐
117mg · 3% DV
Sodium
72mg · 3% DV
Phosphorus
14mg · 2% DV
Pepper avocado spread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pepper avocado spread
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.
What is Pepper avocado spread?
Pepper avocado spread combines mashed avocado with pepper for a versatile dip or sandwich spread. It is not tied to one particular traditional cuisine; home versions can be left chunky or blended smooth, with lemon or fresh herbs added for extra brightness.
Its creamy, rich texture balances the pepper’s fresh, gently sweet flavour. Serve it on toast, with crisp vegetables, or in wraps and sandwiches; it also works well as part of a sharing plate. The spread provides fibre as well as fat, with 5.8 g of fibre per 100 g. For a lighter meal, use a modest layer and pair it with plenty of fresh vegetables.
How Nutritious Is Pepper avocado spread?
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.
Is Pepper avocado spread 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 Pepper avocado spread Contain Allergens?
No known major allergens
Which Diets Is Pepper avocado spread 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
Pepper avocado spread Fat Profile
SATURATED
0.66g
MONOUNSATURATED
2.82g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.