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Walnut avocado mash Calories
Rich in healthy fats and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Walnut avocado mash (30 g) has 68 calories. That works out to 228 calories per 100 g. It contains 3 g of carbs, 1.1 g of protein, 6.3 g of fat and 2.2 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut avocado mash Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
68
KCAL / 30G
Carbs
3g
· 1% DV
Protein
1.1g
· 2% DV
Fat
6.3g
· 8% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 6% · Fat 78%
Walnut avocado mash nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 2.2 g | 8% |
| Protein | 1.1 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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How Many Calories in 2 Tablespoons of Walnut avocado mash?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 68 kcal |
| 1 tablespoon (small) | 15 g | 34 kcal |
| 1 serving (small) | 50 g | 114 kcal |
| 4 tablespoon (large) | 60 g | 137 kcal |
| 1 serving (medium) | 80 g | 182 kcal |
| 100 g | 100 g | 228 kcal |
| ½ cup (medium) | 115 g | 262 kcal |
| 1 serving (large) | 120 g | 274 kcal |
| 1 cup (large) | 230 g | 524 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Walnut avocado mash
How do you make walnut avocado mash?
Make walnut avocado mash by mashing ripe avocado and stirring in finely chopped walnuts. Add lemon juice, salt, and pepper to taste; fold the walnuts in at the end if you want some crunch rather than a completely smooth spread.
Is walnut avocado mash the same as guacamole?
No, walnut avocado mash is not the same as guacamole. Guacamole commonly includes ingredients such as onion, tomato, lime, and cilantro, while walnuts give this mash its defining flavor and texture; the exact seasonings vary by recipe.
How do you keep walnut avocado mash from turning brown?
Add lemon or lime juice to walnut avocado mash and limit its contact with air. Press food wrap directly onto the surface or store it in a tightly sealed container in the refrigerator; the color may still darken gradually.
Can you put walnut avocado mash on toast?
Yes, walnut avocado mash works well on toast as a savory spread. Add sliced tomato, a poached egg, or chili flakes on top, and spread it shortly before eating so the avocado stays fresher-looking.
What can you serve with walnut avocado mash as a dip?
Serve walnut avocado mash with cucumber, bell pepper, carrot sticks, crackers, or toasted pita. Its creamy texture also pairs well with grilled vegetables, making it useful as a dip for a snack platter or a casual meal.
Can you make walnut avocado mash ahead of time?
Yes, you can make walnut avocado mash a few hours ahead, but it is best freshly prepared. Add citrus juice, cover the surface directly, and refrigerate it; stir before serving and expect some color change over time.
Can walnut avocado mash be used as a pasta sauce?
Yes, walnut avocado mash can coat warm pasta as a quick, no-cook-style sauce. Loosen it with a little pasta water and toss just before serving; prolonged heating can make the avocado taste less fresh and the sauce thicken.
Can you freeze walnut avocado mash?
Yes, walnut avocado mash can be frozen, though thawing may make it watery or less creamy. Freeze it in small airtight portions, thaw it in the refrigerator, and stir well before using it as a spread or dip.
Should the walnuts be toasted for walnut avocado mash?
Toasting the walnuts is optional, but it gives walnut avocado mash a deeper, nuttier flavor. Cool them before chopping and mixing them in; adding them at the end helps preserve their texture.
Can walnut avocado mash replace mayonnaise in a sandwich?
Yes, walnut avocado mash can replace mayonnaise in a sandwich when you want a thicker, avocado-based spread. It has a distinct walnut flavor and browns faster than mayonnaise, so assemble the sandwich close to serving time.
Walnut avocado mash Vitamins & Minerals
Vitamins
B5
0.28mg · 6% DV
Folate
21.6µg · 5% DV
Vitamin K
5.4µg · 5% DV
Vitamin E
0.66mg · 4% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.13mg · 6% DV
Potassium ⭐
129mg · 4% DV
Phosphorus
25mg · 4% DV
Sodium
1.5mg · 0% DV
Walnut avocado mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut avocado mash
To burn the 68 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 Walnut avocado mash?
Walnut avocado mash combines ripe, mashed avocado with chopped walnuts for a creamy spread with a little crunch. It is a simple modern preparation rather than a dish tied to one particular regional tradition; lemon juice, salt and herbs or spices are common additions.
Serve it on toast for breakfast, alongside crackers as a snack, or as a topping for salads and grain bowls. Its main nutritional character is its richness in unsaturated fats and fibre, so a modest spread can make a meal more satisfying. Fresh tomato, cucumber or leafy greens pair well with its mellow, nutty flavour. For a lighter texture and taste, use fewer walnuts and add a squeeze of lemon.
How Nutritious Is Walnut 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.
Is Walnut 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 Walnut avocado mash Contain Allergens?
Contains these allergens:
Which Diets Is Walnut 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
Walnut avocado mash Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3.84g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.