Guacamole is a cold sauce made from mashing up avocados and adding other ingredients to improve flavor and texture. It is often used as a spread, dip, or salad dressing. Guacamole originated from Mexico but has grown in popularity in the United States and the world in general. The base ingredients of guacamole are avocado, lime juice, cilantro, and sometimes jalapenos if you like it hot. However, as guacamole became a part of American cuisine, the ingredients have continued to change as everyone tweaks it to their liking. Some recipes call for more ingredients like cheese, onions, tomatoes, and others for more spices like basil, rosemary, oregano among others. Guacamole’s nutrition varies and is highly dependent on the ingredients used. This implies that the nutrition composition of guacamole will differ according to who makes it.

For instance, if one person makes it hot with bell pepper, the vitamin C content of the guacamole will increase whereas if one uses cheese in the recipe, the protein and fat content will go up.

Guacamole makes an excellent dip for snacks such as chips

Guacamole nutrition

The most remarkable thing about guacamole’s nutrition composition is its high-fat, low carb, content. It also has incredibly high-calorie content. If you are watching your calorie content, you may want to watch your portions or pair guacamole with low-calorie food. For example, eating guacamole with a salad will be a better option than eating it with Doritos if you want a low-calorie meal.

Guacamole is high in the right kind of carbs

Guacamole has a relatively high carb-content with about 10% of its weight being carbohydrates. However, most of the carbs, over 60%, are complex carbs in the form of fiber. This makes it low enough in net carbs to be suitable for low-carb eaters.

Not a reliable source of Protein

Guacamole, just like avocados is a very poor source of protein. This is not surprising since most fruits are low in protein.

Should you worry about the fat content of guacamole?

Fats are the macronutrient where avocado and therefore guacamole truly shine. Unlike other plants, avocado contains fats instead of oils. Since it is a plant source, the fat in avocado is largely unsaturated therefore has several potential health benefits. The dominant kind of fat in avocado is known as Monounsaturated Fatty Acids (MUFAs).

MUFAs play a very significant role in the protection of heart health. They have a positive effect on blood cholesterol, blood sugar control, and general heart health. It is important, however, to not go overboard with eating MUFAs due to the high-calorie content and potential health risks.

Guacamole as a fruit

As a fruit, avocado does not disappoint with its vitamin and mineral content. The rich micronutrient composition of avocados is present in guacamole and even better, it is boosted when other ingredients are added. The vitamins present include C, E, and K and the minerals include potassium and magnesium.

NutrientAmount in 100g of guacamole
Calories155kcal
Carbs8.45g
Fiber 6.5g
Protein1.95g
Fat14.18g
Saturated fat2g
Potassium472mg
Vitamin K20.3µg
Guacamole’s nutrition composition

Allergy Information

Despite how rare it is, it is still possible to have avocado allergies. Avocado contains an allergen similar to that in latex therefore if you are allergic to latex, it is best to proceed carefully with eating avocados. The symptoms of avocado allergies are usually mild but for those with a latex allergy, they tend to be more serious or even fatal. Some of the common symptoms of avocado allergies include;

  • rashes around the mouth
  • itching around the mouth, throat, and tongue
  • digestive discomfort
  • tightness in the throat
  • dizziness
  • chest pain
  • asphyxiation

If one is allergic to avocados, bananas, latex, kiwis, and other ‘latex fruits’, they should not give their baby avocado before consulting with a doctor.

If you witness any of the above signs in someone after eating guacamole, seek immediate medical attention as they could be fatal.

What health benefits can we get from guacamole?

  • Guacamole is a source of healthy unsaturated fats that protect the heart from disease. The fats in guacamole, particularly MUFAs acids play a large role in the prevention of cardiovascular conditions like atherosclerosis, cardiac arrest, and hypertension.
  • Guacamole is a source of fat in the diet. Fat is mainly a source of energy but it has other uses such as the synthesis of hormones.
  • The fiber present in guacamole has many health benefits for example preventing and relieving constipation, lowering cholesterol levels, and blood sugar control
  • Guacamole supports weight loss despite its high-calorie content. The high fat and fiber content of guacamole make it more satiating hence delaying hunger for a longer time.
  • Diabetic individuals can add guacamole to meals that contain lots of carbs. This is because guacamole can help regulate how fast and how much blood sugar rises after a meal.
  • Guacamole has an antioxidant effect on the body due to its high antioxidant content. Antioxidants protect the body from chronic diseases such as diabetes and Alzheimer’s disease.

How can you use guacamole for better health?

You can enjoy the taste and nutrition of guacamole in many ways. The two most common ways are as a dip and as a dressing. Guacamole can act as a replacement for less nutritious dressing s such as mayonnaise in most recipes. It is also a good replacement for refried beans for those that do not enjoy the taste. The taste of guacamole is often comparable with that of traditional dressings. Guacamole works well as a dip for snacks. This is a very important aspect of guacamole because it boosts the nutrition content of snacks which is often lacking.

Guacamole makes a delicious spread particularly for toasted bread

Common Questions

What is the nutrition value of guacamole?

Guacamole has a low carb and protein content but high-fat content. Generally, guacamole has a high nutrition value with lots of vitamins, minerals, and antioxidants.

Is guacamole suitable for keto?

Yes, guacamole is very low in net carbs making it fit for keto.

Is guacamole high in calories?

Yes, guacamole is very high in calories due to its high-fat content. 100g of has almost 155kcal but these calories come with a lot of other nutrients.

Is guacamole high in fat?

Yes, guacamole is high in fat but the type of fat in guacamole has many health benefits.

Is guacamole good for weight loss?

Yes, guacamole can support weight loss. Even though guacamole has a high-calorie content, its fat and protein content will keep you full for longer reducing your chances of snacking later on.

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