Used as a base for canapés or tostadas
This is a versatile, creamy spread or dip, most commonly guacamole, made from mashed avocados. Its typical ingredients include ripe avocados, lime juice, salt, and often additions like onion, cilantro, jalapeño, and tomato. It originates from Mexico and is a staple in Mexican cuisine.
🍽️ Nutrition at a glance
It is high in healthy monounsaturated fats and provides a good amount of dietary fiber, potassium, and vitamins like K and C. A typical serving contains roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 3 g |
| Carbs | 12 g |
| Fat | 20 g |
| Fiber | 9 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Potassium | 485 mg |
| Vitamin K | 21 mcg |
| Vitamin C | 10 mg |
| Folate | 81 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin E | 2.1 mg |
| Magnesium | 29 mg |
| Pantothenic Acid | 1.4 mg |
Per 1/2 cup (120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a cornerstone of Mexican cuisine with pre-Columbian roots. Nutritionally, its high fat content is primarily heart-healthy oleic acid, and it's a rare fruit source of significant protein and fiber.
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