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Vegan avocado sauce Calories
Plant-based, avocado-forward creamy sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Vegan avocado sauce (30 g) has 54 calories. That works out to 180 calories per 100 g. It contains 2.6 g of carbs, 0.5 g of protein, 4.9 g of fat and 1.4 g of fiber. Its 0.3 mg of B5 covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Vegan avocado sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
54
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
0.5g
· 1% DV
Fat
4.9g
· 6% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 4% · Fat 78%
Vegan avocado sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.71 g | 4% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 0.5 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 Vegan avocado sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 54 kcal |
| 1 teaspoon (small) | 5 g | 9 kcal |
| 1 tablespoon (small) | 15 g | 27 kcal |
| 1 serving (medium) | 45 g | 81 kcal |
| 1 pack (mini) | 50 g | 90 kcal |
| 4 tablespoon (large) | 60 g | 108 kcal |
| 1 serving (large) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (whole) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Vegan avocado sauce
How do you make vegan avocado sauce?
Vegan avocado sauce is made by blending ripe avocado with lemon or lime juice, garlic, salt, and a little water. Add water gradually until it reaches a pourable or spreadable consistency.
What ingredients go in vegan avocado sauce?
Vegan avocado sauce usually combines avocado, citrus juice, salt, and garlic. Fresh herbs, olive oil, chili, or spices are common additions; dairy ingredients are unnecessary for a creamy texture.
How do you keep vegan avocado sauce from turning brown?
Add lemon or lime juice and limit the sauce’s contact with air to slow browning. Press food wrap directly onto the surface, seal the container, and refrigerate it promptly.
What can you eat with vegan avocado sauce?
Vegan avocado sauce pairs well with tacos, wraps, grain bowls, roasted vegetables, and salads. You can also use it as a dip for raw vegetables or spread it inside a sandwich.
How long does vegan avocado sauce last in the fridge?
Vegan avocado sauce generally keeps for 1–2 days in a sealed container in the refrigerator. Citrus juice slows discoloration but does not make it shelf-stable; discard it if its smell or appearance changes.
Can you freeze vegan avocado sauce?
Yes, vegan avocado sauce can be frozen, though it may turn watery or slightly grainy after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and stir well before serving.
Can you use vegan avocado sauce on pasta?
Yes, vegan avocado sauce works as a creamy pasta coating. Toss it with hot pasta after taking the pan off the heat, adding a splash of pasta water to help the sauce spread.
Can vegan avocado sauce replace mayonnaise?
Yes, vegan avocado sauce can replace mayonnaise as a sandwich spread or burger topping. It has a fresher, avocado-forward flavor and should be used promptly because it does not keep as long as commercial mayonnaise.
How do you make vegan avocado sauce thinner or thicker?
To thin vegan avocado sauce, blend in water or citrus juice a little at a time. To thicken it, add more avocado or reduce the liquid; adding herbs can also make the sauce feel thicker.
Is vegan avocado sauce cooked?
Vegan avocado sauce is usually served uncooked to preserve its fresh flavor and green color. If adding it to a hot dish such as pasta, stir it in after removing the dish from the heat.
Vegan avocado sauce Vitamins & Minerals
Vitamins
B5
0.28mg · 6% DV
Folate
20.4µg · 5% DV
Vitamin K
5.7µg · 5% DV
Vitamin E
0.63mg · 4% DV
Minerals
Copper
0.05mg · 6% DV
Sodium
96mg · 4% DV
Potassium ⭐
123mg · 4% DV
Magnesium
8.1mg · 2% DV
Vegan avocado sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan avocado sauce
To burn the 54 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 Vegan avocado sauce?
Vegan avocado sauce is a creamy, plant-based sauce made by mashing or blending ripe avocado, often with citrus juice, herbs and seasonings such as garlic. Recipes vary: some are smooth and pourable, while others keep a little texture. It contains no dairy or eggs.
Its mild, buttery flavour works well as a dip, sandwich spread or dressing for salads, grain bowls and roasted vegetables. Avocado-based sauces are especially familiar in Mexican-inspired cooking, but they’re easy to use in everyday meals around the world. The sauce gets much of its energy from fat and also provides fibre; it has 4.8 g per 100 g. Add a little water or extra lime juice to loosen it, and serve with crisp vegetables for a lighter snack.
How Nutritious Is Vegan avocado sauce?
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 Vegan avocado sauce 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 Vegan avocado sauce Contain Allergens?
No known major allergens
Which Diets Is Vegan avocado sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegan avocado sauce Fat Profile
SATURATED
0.71g
MONOUNSATURATED
2.94g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 18.7:1
Above the ideal 4:1 (18.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.