Avocado, mashed (guacamole base) Nutrition Facts
Mashed avocado is the creamy base for guacamole and spreads, retaining all the nutrition of whole avocado. The smooth consistency makes nutrients easily accessible and serves as a healthy fat replacement in many recipes.
Nutrition Facts
Per 100g serving
Health Benefits
- ✓Provides concentrated monounsaturated fats for heart health
- ✓Easy to digest and nutrient-dense for quick energy
- ✓High fiber supports gut health and blood sugar control
- ✓Rich in folate, essential for cell growth and DNA synthesis
- ✓Versatile healthy fat substitute for butter and mayo
Best For
Storage
Mashed avocado oxidizes quickly. Add lime or lemon juice and press plastic wrap directly on surface to minimize browning. Refrigerate in airtight container for up to 1 day. Freeze for up to 4-6 months.
Serving Sizes
Frequently Asked Questions
How many calories are in mashed avocado?
Mashed avocado contains 160 calories per 100g, with 14.7g healthy fats, 2g protein, and 6.7g fiber. A typical 2-tablespoon serving (30g) provides about 48 calories.
How do you prevent mashed avocado from browning?
Add citrus juice (lime or lemon), press plastic wrap directly on the surface to exclude air, and refrigerate. The acid helps slow oxidation and preserve the green color.
Is mashed avocado the same nutritionally as whole avocado?
Yes, mashing doesn't change the nutritional content. Mashed avocado retains all the vitamins, minerals, healthy fats, and fiber of whole avocado in a more spreadable form.
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