Guacamole, NFS
Common food
Photo: Wikipedia
Guacamole is a vibrant, creamy Mexican dip made from mashed ripe avocados, typically blended with lime juice, salt, and ingredients like onion, cilantro, and chili. Its texture is luxuriously smooth yet slightly chunky, offering a rich, buttery mouthfeel with a bright, tangy finish. Nutritionally, it's a powerhouse of heart-healthy monounsaturated fats and dietary fiber, with minimal sugar.
Calorie split: 5% protein · 20% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People adore guacamole for its perfect balance of creamy, tangy, and savory flavors, making it an irresistible crowd-pleaser. Its incredible versatility allows it to shine as a dip, a topping, or a spread, deeply rooted in Mexican culinary tradition.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high calorie density from fats, which can add up quickly with large portions. Those monitoring calorie intake should practice portion control. Additionally, the high fiber content may cause digestive discomfort for some if consumed in excess.
Key benefits
- Rich in heart-healthy monounsaturated fats
- Excellent source of dietary fiber
- Contains more potassium than bananas
- Provides antioxidants like lutein and zeaxanthin
- Naturally low in sugar and sodium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'guacamole' comes from the Nahuatl (Aztec) word 'āhuacamōlli,' which literally translates to 'avocado sauce.'
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 155 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 14.2 g |
| Carbohydrate, by difference | 8.4 g |
| Fiber, total dietary | 6.5 g |
| Total Sugars | 0.72 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.54 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 51.0 mg |
| Potassium, K | 472 mg |
| Sodium, Na | 344 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 10.2 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 79.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 79.0 ug |
| Folate, DFE | 79.0 ug |
| Choline, total | 13.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 60.0 ug |
| Carotene, alpha | 23.0 ug |
| Cryptoxanthin, beta | 27.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 262 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 20.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 9.5 g |
| MUFA 16:1 | 0.68 g |
| MUFA 18:1 | 8.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Why does my guacamole turn brown so quickly?
The browning is an oxidation reaction when the avocado's flesh is exposed to air. To slow it, press plastic wrap directly onto the surface of the guacamole to eliminate air pockets, or store it with the avocado pit and a squeeze of extra lime juice.
Is guacamole healthy for weight loss?
While packed with nutrients, guacamole is calorie-dense due to its healthy fats. For weight management, practice portion control—stick to about 2 tablespoons—and pair it with low-calorie, high-volume foods like cucumber slices or bell pepper strips instead of chips.
Can I make guacamole without cilantro?
Absolutely. Cilantro is a common but optional ingredient. You can omit it entirely or substitute it with fresh parsley, chopped green onions, or a little extra lime juice for brightness without the distinct cilantro flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.55 kcal/g · 5% calories from protein · 6.5 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.