Guacamole nutrition facts

Guacamole nutrition facts DEFAULT

Is Guacamole Healthy? Facts on Your Favorite Snack

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Guacamole is a “go-to” dip at get-togethers, game-day parties, or casual family gatherings. But is guacamole healthy? Good news: When eaten in moderation, guacamole does have some health benefits.

Guacamole Nutrition: Is Guac Good for You?

What makes guacamole so special? It’s the avocado, of course.

Guacamole is generally made from mashed avocados, onions, lime juice, tomatoes, jalapeños, herbs, and spices. The health benefits of guacamole primarily come from the avocado.

Avocados are loaded with healthy monounsaturated fat, which boosts brain function and health. It is one of the good plant-based fats that can help lower your risk of heart disease and stroke.

A study published in Critical Reviews in Food Science and Nutrition revealed that avocados contain dietary fiber, large amounts of potassium, magnesium, high levels of folate (which also supports brain health), vitamin E, vitamin B for cell health, and vitamin K.

Also, according to the Academy of Nutrition and Dietetics, the fat in avocados can help regulate cholesterol levels.

To learn more about lowering your risk for heart disease and choosing heart-healthy foods, visit the UPMC Heart and Vascular Institute or call 1-855-876-2484.

Is Guacamole Healthy?

With all the vitamins, fiber, and healthy fat in avocados, it’s hard to imagine guacamole being bad for you.

However, it’s important to consider what you’re eating with the guacamole. Since guacamole is usually served as a dip, it can keep you reaching for more and more chips. Also, guacamole is a common topping for tacos, which may contain fatty meat and tons of sodium all wrapped up in corn tortillas. These foods can rack up calories quickly, along with excessive amounts of carbohydrates, unhealthy fats, and preservatives.

As with everything, moderation is key. Guacamole can be healthy, but eating too much unhealthy food paired with large quantities of guacamole can harm your health and cause weight gain.

That said, the average person eats roughly seven pounds of avocados per year, according to Time. By comparison, most people eat an average of 131 pounds of added sugar each year. If you’re gaining weight, guacamole isn’t the likely culprit. Instead, you may be eating too many unhealthy foods in general.

Making Healthier Guacamole

As guacamole is typically a healthier option than sour cream-based dips and dressings that contain high levels of saturated fat, sodium, and preservatives, it is a better choice.

To avoid extra unhealthy fat and calories, don’t add ingredients like sour cream or mayonnaise to your guacamole. Instead of chips, try dipping vegetables like carrots or bell peppers into your guac.

Homemade guacamole is a quick, easy, and healthier choice. Store-bought guacamole frequently contains sour cream, added sugar, artificial flavors, preservatives, and a lot of sodium.

To learn more about lowering your risk for heart disease and choosing heart-healthy foods, visit the UPMC Heart and Vascular Institute or call 1-855-876-2484.



Nutrition Facts

Amount Per Serving




% Daily Values*

Total Fat



Saturated Fat



Trans Fat


Polyunsaturated Fat


Monounsaturated Fat








Total Carbohydrate



Dietary Fiber







Vitamin D











Vitamin A



Vitamin C



Includes: avocado dip, NFS


of RDI*

(91 calories)

5% of RDI

Calorie Breakdown:


Carbohydrate (20%)


Fat (75%)


Protein (5%)


Nutrition summary:









There are 91 calories in a 1/4 cup of Guacamole.
Calorie breakdown: 75% fat, 20% carbs, 5% protein.

Other Common Serving Sizes:

Related Types of Guacamole:

Related Types of Dips:

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Nutrition Facts for Guacamole

Guacamole contains mashed avocados and seasonings, such as lime or lemon juice, garlic and cilantro. You can eat this Mexican food with tortilla chips or as a topping. Avocados contribute vitamins, minerals and healthy fats to the dish. In moderation, guacamole is a healthy addition to a balanced diet.

Calories and Macronutrients

A guacamole recipe made with four large avocados makes eight servings, each containing 150 calories and 2 grams of protein. Because guacamole is a calorie-dense food, watch your portion size if you're counting calories. A serving of guacamole contains 9 grams of total carbohydrates. It has 13 grams of total fat, but only 2 grams of saturated fat. Guacamole is cholesterol-free. Saturated fat and cholesterol raise levels of cholesterol in your blood.

Monounsaturated Fat

Each serving of guacamole contains 8 grams of monounsaturated fat, which may lower your cholesterol and help regulate your blood sugar levels. Avocados, peanut and canola oil, nuts and nut butters, olives and olive oil are good sources of monounsaturated fats. The USDA has not published specific daily recommendations for the amount of monounsaturated fats that you should consume, but you should try to choose unsaturated fats instead of saturated fats when you can, according to the Harvard School of Public Health.

Sodium and Potassium

Each serving of guacamole contains 10 milligrams of sodium and 452 milligrams of potassium. A high-sodium diet can lead to high blood pressure and cause congestive heart failure, kidney failure and stroke, according to Potassium helps regulate your blood pressure and prevent hypertension. Whole foods such as avocados and other fruits, vegetables, beans and nuts are usually low in sodium and high in potassium. Your guacamole will be higher in sodium if you add salt or salsa.

Fiber and Vitamins

Each serving of guacamole provides 6 grams of dietary fiber, or 24 percent of the daily recommended intake. Dietary fiber comes from the parts of plant foods that your body cannot digest. It lowers cholesterol and helps control your blood sugar. Avocados are natural sources of folate, and a serving of guacamole provides 78 micrograms of folate, or 20 percent of the daily value. It has 13 milligrams of vitamin C, or 22 percent of the daily value.

Healthy Serving Ideas

Guacamole doesn't merely have to go with chips. Serve it on toast, for a more flavorful alternative to standard avocado toast, or use it to garnish hard-boiled eggs. Guacamole can also add nutrients and flavor to sandwiches, lowering the saturated fat content if yo use it in place of mayo or high-fat cheese. Or try stuffing a baked potato with guacamole and diced veggies instead of sour cream.


Writer Bio

Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.


Guacamole Nutrition Facts & Calories

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Facts guacamole nutrition

Guacamole Nutrition Facts

Guacamole is especially great if you’re trying to avoid carbs, since there aren’t too many carbs in guacamole.

Image Credit: AlexPro9500/iStock/GettyImages

Guacamole's nutrition is so impressive that, once you learn about it, you're likely to substitute guacamole for alternatives that are not nearly as healthy. Guacamole is especially great if you're trying to avoid carbs, since there aren't too many carbs in guacamole.

Guacamole is a mixture of mashed avocados and various types of seasoning. It has a strange texture and a green appearance. There is an abundance of nutrients in guacamole that you will be hard-pressed to find in any dipping alternatives of a more processed nature, such as mayonnaise.

At the very heart of guacamole is the avocado, arguably the greenest fruit on the planet. The signature green color of the avocado lends itself to the whole bowl of guacamole. Guacamole often includes ingredients like onion, garlic, salt, tomatoes, cilantro and lime juice, according to Mercyhealth.

Read more:The Many Marvelous Health Benefits of Avocados

According to nutrition information from the USDA, for a 1-cup serving of guacamole you eat, you get about 33.3 grams of fat in total. This may seem like a lot of fat to consume in a single serving. However, it is mostly healthy fat, since it consists of monounsaturated fats, rather than saturated and trans fats. The monounsaturated fat content of guacamole can help to lower the levels of 'bad' cholesterol in your body, according to the Mayo Clinic.

Carbohydrate and Dietary Fiber Content

You will get plenty of great carbohydrates from guacamole nutrition. A single ½ cup serving of this sauce provides you with about 12 grams of carbohydrates in guacamole form.

That said, the guacamole's fiber content should be considered along with the carbohydrate content. The guacamole fiber content in a ½ cup serving of guacamole is about 8 grams. This is 8 grams out of the total 12 grams of carbohydrates, which means you're only getting about 4 grams of net carbs per serving.

Guacamole nutrition is a significant source of fats, and it is because of this that it provides you with a large number of calories. You will get 366 calories from a 1-cup serving of guacamole, with over half of those calories being contributed by the fat content of the sauce, according to USDA. A little less than half of the calories are contributed by carbohydrates in guacamole, and the remainder comes from the protein content of the guacamole.

Vitamin and Mineral Content

Apart from fiber, carbs, and protein, there are plenty of healthy minerals and vitamins contained in guacamole. The most notable mineral contained in guacamole is potassium, which is crucial for the circulatory and muscular systems of the body. Many people recognize bananas as the gold standard when it comes to potassium content. However, you will get 575 milligrams from a serving of guacamole, which is over 100 milligrams more that you would get from a medium-sized banana.

You will also get plenty of vitamin C and vitamin A from guacamole. Vitamin C is important for the healthy functioning of your immune system, while vitamin A aids your eyesight, notes the National Institutes of Health. A 1-cup serving of guacamole provides you with 16.3 micrograms of vitamin A and 24 milligrams of vitamin C, according to USDA. You will also get niacin, folate, beta-carotene and a healthy amount of calcium.

The Effects of Avocados on Inflammation

Can You Go Overboard on Guacamole?

Guacamole is the ultimate crowd-pleasing dip, condiment, and snack, whether you’re a keto dieter or avid vegan. It’s rich, creamy, low in saturated fat, and is a good source of several essential nutrients. "But is guacamole actually healthy for you? And how much is too much? Keep reading to learn the proper serving size for guacamole, health benefits, and the best foods to pair with it.

What Are the Ingredients in Guacamole?

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How exactly do you make guacamole? Classic homemade guacamole consists of avocados, white onion, jalepeño, cilantro, salt, and sometimes diced tomatoes. Garlic, certain fruits, and other spices can be added as well.

Beware of some of the packaged options out there, however, as some may include additives, added sugar, and excess sodium. Be sure to check the label for minimal ingredients and sodium content if purchasing pre-made guacamole from the grocery store. There’s really no need for a serving of guacamole to contain more than 200mg sodium.

What Is a Healthy Serving Size of Guacamole?

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Considering that a standard serving size of an avocado is only about one-third of the entire fruit, a serving size of guacamole is pretty small. A healthy serving size of guacamole is between 2 tablespoons and 1/4 cup. Any more, and you’re treading into the “too much” territory.  

Here is the nutrition breakdown for a ¼ cup serving size of guacamole:

  • Calories: 109
  • Fat: 10g
  • Sat Fat: 1g
  • Unsat Fat: 8g
  • Mono Fat: 6.5g
  • Poly Fat: 1.2
  • Carbs: 6g
  • Sodium: 165mg
  • Fiber: 165mg
  • Potassium: 10% DV

Avocados boast a wealth of healthy fats, but they are still fats nonetheless and they can quickly become a high-calorie food if consumed in excess. Some guacamole recipes are also made with excess amounts of salt and can be a sneaky source of sodium.

Interested in learning more about portion control?

Health Benefits of Guacamole

Guacamole packs impressive health benefits. From heart-healthy monounsaturated fats to gut-friendly fiber, avocados make guacamole into nutrient-dense condiment.

Potassium is an essential nutrient for regulating blood pressure and balancing the fluids in our body. Since guacamole can often be high in sodium, the potassium in avocados are crucial for preventing bloating and blood pressure maintenance.

Guacamole is also lower in calories than many other dips, sauces, and condiments, making it a healthier choice at a tailgate party or restaurant. However, some guacamole dips may contain mayo or buttermilk, which can add unwanted calories and fat. If you aren’t sure, it’s best to verify the ingredients.

Is Guacamole Good for Weight Loss?

You’re in luck: Guacamole can indeed be a great weight loss snack. While avocado’s high-fat content can cause trouble when consumed in excess, its high fiber content actually promotes satiety and helps keep you full until your next meal. High-fiber foods are linked to weight loss and management, as well as reduced cholesterol, blood pressure, blood sugar, and inflammation.

What to Eat with Guacamole

Guacamole is an amazingly versatile dip. It’s a blank canvas for whatever you’re craving, whether it’s something spicy, savory, or sweet. Pair guacamole with whole-wheat pita chips and fresh veggies to curb hunger cravings and help you stay full until your next meal. Or try mixing your favorite fruit into a classic guacamole recipe for a sweet bite and extra nutrition. Lastly, don’t be afraid to pile on the hot sauce or sriracha if you like a little heat.



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