Mashed Banana with Avocado
Mashed Banana with Avocado is a creamy, naturally sweet spread or dip made by blending ripe bananas and avocados together. It typically requires no added ingredients beyond the two fruits, though a squeeze of lemon or lime juice is often included to prevent browning. This simple preparation has roots in health-conscious and whole-food cooking, popular in various global cuisines that utilize both tropical fruits.
🍽️ Nutrition at a glance
This dish is a balanced source of healthy fats, complex carbohydrates, and dietary fiber. It provides a good amount of potassium, vitamin B6, and monounsaturated fats, with a typical serving containing roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 2.5 g |
| Carbs | 28 g |
| Fat | 12 g |
| Fiber | 8 g |
| Sugar | 14 g |
| Sodium | 5 mg |
| Potassium | 450 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 55 mcg |
| Vitamin K | 10 mcg |
| Vitamin C | 8 mg |
| Magnesium | 30 mg |
| Manganese | 0.3 mg |
| Pantothenic Acid | 0.7 mg |
Per 1/2 cup (120 g) · estimated, varies by recipe
💡 What's interesting
This combination is nutritionally unique as it merges the high-potassium, quick-energy profile of bananas with the heart-healthy monounsaturated fats and creamy texture of avocados, creating a satiating, nutrient-dense food. It's a popular, kid-friendly way to incorporate healthy fats into a diet, often used as a substitute for mayonnaise or butter in sandwiches and wraps.
