Guacamole

Guacamole is a creamy, vibrant Mexican dip made primarily from mashed avocados, typically blended with lime juice, onions, tomatoes, cilantro, and chili peppers. It originated in central Mexico, with roots tracing back to the Aztec Empire, and has become a beloved staple in global cuisine.

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🍽️ Nutrition at a glance

Guacamole is high in healthy monounsaturated fats and fiber, with moderate protein and very few carbohydrates. A typical two-tablespoon serving provides around 50-80 calories, along with key nutrients like potassium, vitamin K, and folate.

Nutrition breakdown

Calories	360 kcal
Protein	4 g
Carbs	20 g
Fat	32 g
Fiber	14 g
Sugar	5 g
Sodium	600 mg
Potassium	730 mg
Vitamin C	15 mg
Vitamin K	31 mcg
Folate	120 mcg
Vitamin B6	0.3 mg
Vitamin E	3.5 mg
Magnesium	40 mg
Pantothenic Acid	1.8 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, guacamole is a symbol of Mexican heritage and is central to celebrations like Cinco de Mayo. Nutritionally, it's unique because the healthy fats from avocados can help your body absorb fat-soluble vitamins from other foods eaten with it, like lycopene from tomatoes.